3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy sleeper stretch
+
A. 1 squat clean from :02 pause just below knees + 1 squat clean, 6 x 1 moderate; :05 between movements, begin a set every :90
B1. Front squat, 3-3-3 building so only last set is tough; :60 rest
B2. 1-arm DB row, 3 x 4-6/side, 20X1; :30 between sides, :60 rest
+
Every :90 for 22:30 (5 sets of each):
1st: :45 L-sit or hollow hold/rock
2nd: :45 max strict pull-ups or tough Australian pull-ups
3rd: :45 row w/feet out of straps working on powerful pulls
+
Not for time:
200m 1-arm DB/KB overhead carry, heavy
Run, row, Assault Bike, and/or ski erg @ easy pace
2 rounds @ easy pace of (:10 chin-over-bar hold + 10 push-ups + 15 air squats)
A. 1&1/4 front squats, 5-5-5-5; begin a set every 3:00
+
Every :90 for 18:00 (4 sets of each):
1st: :45 L-sit or hollow hold/rock
2nd: :45 strict pull-ups or tough Australian pull-ups
3rd: :45 row w/feet out of straps
+
5:00-10:00 mobility work – coach-led
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 cluster, 3 x 1.1 @ 95-100% clean max; :10 between singles, 2:00 rest
B1. Clean-grip deadlift w/:01 pauses just off ground, just below the knees, and on the ground between reps, 2-2-2-2 perfect positions over load; :60 rest
B2. Ring dip support (top of ring dip) w/palms facing each other or turned out if possible, 4 x :30; :60 rest
+
Complete the following for time w/a partner w/only 1 working @ at time splitting all work as desired:
1600m run
100 toes-to-bar or sit-ups
100 push-ups
100 kettlebell swings
+
Not for time:
200m 1-arm Farmer’s walk, heavy
+
gun show
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
Complete the following for time w/a partner w/only 1 working @ at time splitting all work as desired:
1600m run
100 toes-to-bar or sit-ups
100 push-ups
100 kettlebell swings
+
5:00-10:00 coach-led mobility
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 2 weeks:
1st: 1 power clean, start moderate & build to a tough rep
2nd: 3-6 strict handstand push-ups (add deficit if 6 is relatively easy) or seated DB shoulder presses, 21X1
3rd: 3-5/side 1-arm DB rows, heavy
+
For time:
400m heavy Farmer’s walk, perform 10 air squats every time you stop
+
5:00-10:00 coach-led mobility
