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, 4 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: 3
3 rounds not for time, all light loads/resistance: 12 incline DB scap retractions 12 Trap 3 12/side band internal rotations + A. Squat clean, 15 x 1 moderate; begin a rep every :30 B. Front squat, 5-5-4-4, 40X1; 2:00-3:00 rest + 3 rounds for time: 60 double-unders 20 alternating reverse goblet lunges, 70/53 10 burpees