3 sets not for time:
6 med ball over shoulder, light/moderate
6/side DB shoulder press from bottom of lunge (forward leg opposite of working hand), 21X1
+
A. Split jerk, 10:00 light/moderate tech work
B. 1 clean-grip deadlift + 1 clean pull, 5 x 1 @ 95-105% of clean max; begin a set every 2:00
+
Every 5:00 for 5 sets:
500m row
:45 double KB front rack hold, 53/35/hand OR :30 sandbag or med ball bear hug hold, tough
40 double-unders
Post results to comments.
A1. DB Cuban press, 3 x 12 @ 5/hand; :30 rest
A2. Band external rotations, 3 x 12; :30 rest
A3. Band pull-aparts, 3 x 12; :30 rest
A4. Band dislocates, 3 x 12; :30 rest
A5. Behind-the-neck band press, 3 x 12; 2:00 rest
+
10 sets:
450m ski erg @ 2:12.0-2:12.9/500m
2:00 rest
+
3 sets:
20 reverse hypers, 90
:90 rest
+
walk out to tracks and back
3 NFT complete
A. Worked up to 175
B. 5 sets at 205#
+ 5 rounds
Rows @
1:48.9, 1:49, 1:50, 1:51, 1:49.5
+ accessory work