3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
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A. Overhead squat, 5-5-5 light, 33X1; rest as needed
B. Halting squat snatch (pause just below knees on way up to ensure proper positioning – shins vertical, butt back, shoulders over the bar, weight evenly distributed throughout foot), 9 x 1 moderate; begin a rep every :60
C. Bent-over DB row, 5-5-5, 2113; :90 rest
+
5 sets even:
6 heavy med ball, Rogue sandbag, or KB goblet squats, 22X1
:90 row @ easy pace
:30 front leaning rest on rings
:60 rest
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3 rounds not for time:
15m 1-arm DB/KB overhead carry, heavy
Post results to comments.
AM
10:00 Assault Bike @ Z1
PM
A. Turkish sit-up, 3 x 4-6/side; rest as needed
B. Quadruped hip extension, 5 x :15/side; rest as needed
C1. Front rack yoke hold, 3 x :45; rest as needed
C2. Reverse hyper, 3 x 10-12, 2112; rest as needed
D. Front squat, 4-3-2-4-3-2, 22X1; rest as needed
E. Clean-grip deadlift, 4 x 6-8, 31X0; rest as needed
+
4 sets:
5 glute-ham raises
:30 rest
:60 wall sit
:30 rest
+
walk out to tracks and back