3 rounds not for time: 12 plate halos 12 prone T rows :30 bottom of push-up hold, 1-2” off ground 3 dead hang to inverted w/controlled descent + A. Power snatch clusters, 3 x 1.1.1 moderate; :10 between singles, 2:00 rest B. Clean-grip deadlift, 1-1-1, 41X1; 2:00 rest + 5 rounds for time w/partner: 200m
Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led 5 rounds for time w/partner: 200m run 10 jumping switch lunges rest while partner works 10 sand bag ground to overhead 10 burpees rest while partner works + 5:00-10:00 coach-led mobility Post result to comments.
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 w/:01 hold @ bottom) A. Hang clean (power or squat) from pause just below knees, 4-3-2-4-3-2 speed/quality over load; begin a set every
3 rounds not for time, all light loads/resistance: 12 incline DB scap retractions 12 Trap 3 12/side band internal rotations + A. Hang squat clean, build to a moderate single for the day B. Front squat, 3 x 6-8, 40X1; 2:30 rest + AMRAP in 9:00: 5 wall walks 5 toes-to-bar 5 tough Russian kettlebell