2 rounds as warm-up of [3 overhead squats @ 5511 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg] Every 2:00 for 12:00 (3 sets of each): 1st: 5-6 clean-grip deadlifts, 31X1 2nd: 10-12 DB push presses
3 rounds not for time: 12/side 1-arm DB scap retractions 12/side 1-arm DB scap protractions :30/side easy pec stretch A. Squat snatch, build to a single @ 90% max, if you hit that on first attempt you can go to 95% for 1 attempt B. Squat clean & jerk, build quickly to a single @
long, unplugged hike or swim and/or 30:00-60:00 focused mobility work of choice
Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led For time in teams of 2: 1000m run (split as desired) 42-30-18 (mandatory 21/21, 15/15, 9/9): Wall balls or thrusters, 95/65 Pull-ups or CTBs or Australian pull-ups + 5:00-10:00 coach-led mobility Post result to comments.
3 rounds not for time: 12 bent-over DB fly, 1011 6 push-ups, 2020 :10/side 1-arm hang from ring + A. Hang power snatch, build quickly to a moderate/crisp triple + For time in teams of 2: 1000m run (split as desired) 42-30-18 (mandatory 21/21, 15/15, 9/9): Thrusters, 115/75 CTB pull-ups + 10 sets: :30 Assault