3 sets not for time:
5/side 1-arm KB snatch, start light and build a bit if possible
5-10m handstand walk or :30 nose-to-wall hold
+
A. Snatch pull, 6 x 1 starting @ 90% snatch max & building to 100% for the last 3 reps; begin a rep every :90-2:00
B. Push press, 3 x 6-8 touch-and-go @ shoulders light/moderate – focus on smooth reps; begin a set every 2:00
+
3 rounds for steady reps, pick up where you left off:
4:00 of [12 clean-grip deadlifts @ 185/125 + 16 burpee box jump-overs @ 24/20 + 48 double-unders]
:60 rest
+
3 sets not for time:
:30 Sorensen hold
:60 front leaning rest on ground
Post results to comments.
AM
12:00 Assault Bike @ Z1
PM
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
+
4 sets:
1000m ski erg @ 2:11.0-2:11.9/500m
3:00 rest
+
3 sets not for time:
:30 hollow hold
:30 Sorensen hold
+
walk out to tracks and back
3 NFT complete
A. 130-135-140-145-145-145
B. 105-115-125 for 8’s
+ 4 rounds total.
+ 3 NFT complete