3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band external rotations
+
A1. Front squat, 4-3-2, 22X1; :90 rest
A2. Pendlay rows, 3 x 4-5, 10X0; :90 rest
+
8:00 to build to a tough power clean for the day
4:00 rest
4:00 max power clean singles @ 90% of today’s heavy clean
4:00 rest
AMRAP in 8:00 – if it’s not already a grind, make it so by adding deficit to HSPUs and using a heavy ball/bag:
160 double-unders
max in remaining time of (8/4 strict handstand push-ups + 8 heavy med ball or sandbag over the shoulder)
+
5:00-10:00 very easy aerobic work immediately following AMRAP – walk/spin/row
Post results to comments.
40:00 walk out back
Front squat- 4@ 145, 3@155, 2@165
Pendlay row-5 ea round @115
Tough power clean- 160, (not best attitude today, feeling lethargic)
4 mins- 17 power cleans @145
8 min amrap- 160 du, 4 wall walks, 8 75lb over shoulder-2 rounds and immediately on bike after.