3 rounds not for time:
10/side 1-arm DB scap retractions
20m duck walk
10 alternating hip touches from hang, deliberate & controlled
A. Snatch balance, 4 x 2 light/moderate & fast; begin a set every :60
B. Back squat, 5-5-4-4, 30X0 – no pauses @ top or bottom; 2:00-3:00 rest
+
5 sets for calories:
2:00 of [12 toes-to-bar + 8 snatches light/moderate up to 115/75 + row calories in remaining time]
:60 rest
+
Not for time, partition work as desired:
50 band face pulls
3:00 banded march
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
3 rounds for time in teams of 3, run must be completed together, split all other work as desired w/only 1 working at a time:
100 wall balls
90 row calories
800m run
90 row calories
100 wall balls
+
5:00-10:00 coach-led mobility
3 rounds not for time:
12 incline DB scap retractions
12 plate halos (6 in each direction)
:10 top of ring push-up
:10 middle of ring push-up
:10 bottom of ring push-up
A. Seated box jump, 6 x 1 tall; begin a set every :60
B. 3 touch-and-go power cleans + 1 split jerk, build quickly to a tough set
C. Power clean, pick up where you left off on the complex and build to a tough single in just 3 more attempts
+
AMRAP in 20:00 w/a partner, trade off completed rounds:
max unbroken strict pull-ups
200m run
+
optional for time in teams of 2:
200 Assault Bike calories – switch off as desired
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls)
A. Front squat, 3-2-1-1 building so last set is heavy, 20X1; begin a set every 2:30
+
Every :60 for 8:00:
1st: 8 alternating DB rows from plank
2nd: :30 med ball Russian twists
+
AMRAP in 6:00:
6/3 strict pull-ups
6 hand-release push-ups
9 unbroken kettlebell swings – you pick the weight
6 hand-release push-ups
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
4 alternating Turkish get-ups, up to 53/35
20m slow bear crawl
:20 hollow rock
+
A. Squat snatch, 4-6 x 1 @ 85-90% 1RM; rest as needed to ensure quality movement
B. Front squat, 2-2-2-2-2 @ 65-75% adding slightly from last week but w/continued emphasis on speed throughout (think 00X1 tempo again, moving the bar as fast as possible throughout); 2:00-3:00 rest
+
For reps:
5:00 strict handstand push-ups
5:00 rest
10:00 of [2000m row + max double-unders in remaining time]
