Saturday, 05.20.17 – Sport

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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
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Friday, 05.19.17 – Sport

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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
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Wednesday, 05.17.17 – Sport

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3 sets not for time: 12 scap pull-ups 12 overhead barbell shrugs 12 scap push-ups :30/side very gentle sleeper stretch 10:00 muscle-up or monkey bar practice/tech work + For reps @ sustainable effort throughout: 5:00 of [10 toes-to-bar + 20 alternating box step-up/step-downs @ 24/20] 2:00 rest 5:00 of [10 wall balls @ 30/20 to
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