3 rounds not for time: 12 plate halos 12 prone T rows :30 bottom of push-up hold, 1-2” off ground 3 dead hang to inverted w/controlled descent + A. Power snatch, 3-2-1-3-2-1 touch-and-go light/moderate; begin a set every 2:00 B. Clean-grip deadlift, 5-5-5, 11X1; begin a set every 3:00 + AMRAP in teams of 3
Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led AMRAP 20:00 in teams of 3 – each teammate completes a full round while the others rest, so go fast while it’s your turn!: 10 alternating DB snatches OR 6 med ball over the shoulder, moderate/tough weight that still allows
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (10 bird dogs + 10 dead bugs + :05/side 1-arm passive hang from bar or ring + 15m unweighted walking lunges) A. Thrusters (from the rack), 3-3-3-3-3; begin a set every 2:00 + For reps: 5:00 strict pull-ups, muscle-ups (bar or
3 rounds not for time, all light loads/resistance: 12 incline DB scap retractions 12 Trap 3 12/side band internal rotations + A. Squat clean, build quickly to a tough single for the day – not a max, no misses B1. Front squat, 2-2-2, 40X1; :90 rest B2. Pendlay rows, 5-5-5, 1112; :90 rest + For