3 rounds not for time:
8-10/side 1-arm DB scap retractions
10m duck walk w/band overhead
:10-:20 passive hang from bar
A. Snatch balance, build to a heavy single for the day
B. Back squat, 3-2-1-1-1, 22X1; 2:00-3:00 rest
+
For time @ 80-90% effort (quality cleans over time today):
10 toes-to-bar
1 squat clean, tough weight up 240/160*
9 toes-to-bar
1 squat clean
8 toes-to-bar
1 squat clean
…
1 toes-to-bar
1 squat clean
*adjust loads accordingly, should have to think a bit before pulling but able to hit all 10 reps
+
4 sets not for time:
8 DB prone rows
4/side double KB front rack reverse lunges – elevate front foot 4-8” (do 4 reps on 1 leg before switching to the other)
For completion as warm-up:
15m bear crawl
15m walking lunges
:05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang)
200m jog or :60 row or bike or ski erg
3 wall walks
Every :90 for 12:00 (4 sets of each):
1st: 8-10 alternating front rack reverse lunges, as heavy as possible w/control throughout
2nd: :15/side star plank – add a light DB in raised arm if these are easy
+
Every :60 for 10:00 (10 sets) – if you do not complete the required work within any :60 window this will turn into an AMRAP for the remainder of the 10:00:
5 toes-to-bar
10 air squats
15 double-unders
+
5:00-10:00 mobility work – coach-led
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time in teams of 3 w/only 1 working at a time:
1600m run
150 power clean (light up to 95/65 – scale so sets of 5-10/person are reasonable when fresh) OR tough Russian kettlebell swings (still do-able in sets of 10)
140 burpees w/lateral hop over bar
+
5:00-10:00 coach-led mobility
3 rounds not for time:
12 incline DB scap retractions
12 plate halos (6 in each direction)
:30 front leaning rest on rings
A. Power clean & jerk, build to a tough single in 20:00 (includes warm-up)
+
For time in teams of 3 w/only 1 working at a time:
1600m run
150 power clean to overhead, 135/95
+
optional in teams of 3 w/only 1 working at a time & trading off every .5 miles:
6 mile Assault Bike
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, 5-4-3-3 building so last set is heavy, 20X1; begin a set every 3:00
+
AMRAP in 7:00:
1 DB thruster – select a weight that allows for 10+ unbroken when fresh
1 pull-ups (CTB if proficient)
2 DB thrusters
2 pull-ups
3 DB thrusters
3 pull-ups
and so on…
+
5:00-10:00 coach-led mobility
