3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
A. Standing triple jump, 6 x 1 increasing effort each rep so only the last is near full effort, and alternate starting leg set-to-set; rest as needed
B. 1 clean-grip deadlift + 1 clean pull, 6 x 1 @ 100-105% clean max; begin a rep every 2:00
+
6 sets:
500m row – same pace as the sets from 2 weeks ago
2:00 walk rest
+
3 sets:
6 glute-ham raises
:30 weighted Sorensen hold
:90 rest
A. Back squat, 3 x 5-6, 20X1; begin a set every 3:00
B. Australian CTB pull-ups, 3 x 6-8, 20X2 – set up bar at a height that makes 6-8 perfect-tempo reps challenging (lower = tougher), ensure that chest is held tightly to the bar @ the top; begin a set every 2:00
+
AMRAP in 7:00:
2 alternating DB forward lunges
2 alternating DB reverse lunges
2 DB front squats
10 toes-to-bar
4 alternating DB forward lunges
4 alternating DB reverse lunges
4 DB front squats
10 toes-to-bar
6 alternating DB forward lunges
6 alternating DB reverse lunges
6 DB front squats
10 toes-to-bar
and so on…
+
5:00-10:00 coach-led mobility work
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
+
AMRAP in 10:00:
10 row/bike/ski calories
10 kettlebell swings
10 burpees
+
5:00-10:00 mobility work – coach-led
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 @ 85% max
C. Back squat, 5 x 1 building to a tough single, 20X2; 2:00-3:00 rest
+
9 rounds for time:
5 strict ring dips
5 L-pull-ups
5/side 1-arm DB overhead squats
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
