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 practice/tech work – strict preferred today whether full reps or assisted + Every 2:00 for 24:00 (12 sets): 5 pull-ups – tough variation that still allows for unbroken sets 10 push-ups 15 air
3 rounds not for time: 12 DB Cuban presses 12 band pull-aparts 12 band passthroughs 12 behind-the-neck band presses + A. Snatch-grip Romanian deadlift, 2-2-2-2-2, 3111; begin a set every 2:00 B. 1-arm DB bench press, 3 x 7-10/side, 40X1; :30 between sides + For reps, pace for near-full recovery each set: 2:00 of [15
3 rounds not for time: 12/side 1-arm DB scap retractions 12/side 1-arm DB scap protractions :30/side easy pec stretch 5 overhead squats (test out the axle for these), 55X1 + A. Hang squat snatch from pause just above the knees, 6-8 x 1 moderate; begin a rep every :90 B1. Back squat, 5-4-3-2, 22X1; :60