3 rounds as warm-up: 4 alternating Turkish get-ups, up to 53/35 20m slow bear crawl + A. Squat snatch, 4-8 x 1 @ 85% 1RM; rest as needed to ensure quality movement B. Front squat, 3-3-3-3 @ 65-75% 1RM slightly heavier than last week but w/continued emphasis on speed throughout (think 00X1 tempo again, moving

30:00-60:00 easy aerobic work of choice (hike/bike/swim/row) and/or 30:00-60:00 mobility work

3 sets as easy warm-up: 5/side standing bottoms up KB press 1-3 dead hang to inverted w/controlled descent – focus on the lats/rhomboids controlling the descent :05-:10/side bottom of pistol hold + 10-9-8-7-6-5-4-3-2-1 for completion/movement quality: Strict pull-ups DB push push press, up to 60/40/hand + For reps: 8:00 @ 80% effort of (6 DB

3 rounds not for time: 8 DB Cuban presses 8 band pull-aparts 8 band passthroughs + 3 sets not for time: 3 tall box jumps 6/side 1-arm standing DB shoulder press, 21X1 + A. Snatch pull, 5 x 1 starting @ 95% snatch max & building to 100-105% as long as positions/speed is there; begin

3 rounds not for time: 8-10/side 1-arm DB scap retractions 10m duck walk w/band overhead :10-:20 passive hang from bar A. Snatch balance, build to a heavy single for the day B. Back squat, 3-2-1-1-1, 22X1; 2:00-3:00 rest + For time @ 80-90% effort (quality cleans over time today): 10 toes-to-bar 1 squat clean, tough