3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band external rotations
+
A. Front squat, 3-2-1-1-1 building so only last single is tough, 22X1; 2:00-3:00 rest
B. Squat snatch, build to a heavy single for the day
+
For time:
20 squat snatches, 77% of B
+
Every :60 for 10:00 (5 sets of each):
1st: 10 alternating shoulder taps from top of wall walk, deliberate and controlled
2nd: 4-8 alternating hip touches from bar hang OR :05-:15/side 1-arm hang from bar
+
10:00-15:00 very easy aerobic work – walk/spin/row
Post results to comments.