3 rounds not for time: 12 plate halos 12 prone T rows :30 bottom of push-up hold, 1-2” off ground + A. Clean pull, 6 x 1 starting @ 90% clean max and building as long as there is speed at the hips; begin a rep every :90 B1. Clean-grip deadlift w/:01 pauses just off
Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led 10 rounds for time w/a partner, partners trade off completed movements: 200m run 15 wall balls 10 toes-to-bar, hanging knee raises, or sit-ups + 5:00-10:00 coach-led mobility Post result to comments.
3 rounds not for time, all light loads/resistance: 12 incline DB scap retractions 12 Trap 3 12/side band internal rotations + A. High hang squat snatch, 12 x 1 light/moderate; begin a rep every :30 B. Back squat, 3 x 5-6, 42X1; 3:00 rest C1. Strict weighted pull-ups, 3 x 3-6, 21X0 – sub max
Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar) Every :60 for 15:00 (5 sets of each) – same set-up as last week but without the minute of rest: 1st: 2 moderate/tough power clean singles –