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 rest
B2. Double overhand axle Pendlay row, 5-5-5-5, 1113; :60 rest
+
AMRAP in 7:00:
300m run
max in remaining time of [3 toes-to-bar + 3 thrusters @ 95/65 + 6 toes-to-bar + 6 thrusters + 9/9, 12/12, and so on…]
+
2 sets not for time:
30m/side 1-arm KB front rack carry + 1-arm KB overhead carry
:30/side plank
2 rounds steady as warm-up of [:15 hang from bar (:05 @ top, :05 @ middle, :05 @ dead hang) + 200m jog or :60 easy bike or 250m row]
A. Overhead squats (can be w/pvc, band, or empty bar), 5-5-5, 55X1; :60-:90 rest
B. Back squat, 3 x 4-6, 40X1; begin a set every 3:00
C. Pendlay rows, 8-8-8, 1113 – bar just off ground @ bottom; begin a set every 2:00
+
AMRAP in 7:00:
300m run
max in remaining time of [3 toes-to-bar + 3 DB thrusters + 6 toes-to-bar + 6 DB thrusters + 9/9, 12/12, and so on…]
+
5:00-10:00 mobility work – coach-led
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
Every 3:00 for 15:00 (5 sets):
1 strict weighted pull-up or max chin-over-bar hold up to :30
6 alternating barbell front rack reverse lunges (bar starts on the ground), moderate & controlled (should be a bit heavier than last week)
+
3 rounds for time w/a 12:00 cap:
300m run
20 wall balls
10 toes-to-bar
+
5:00-10:00 coach-led mobility work
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 @ very easy effort:
.3 mile Assault Bike or 250m row
5 push-ups, 2020
:15 chin-over-bar hold
+
A. DB walking lunges, 6 x 10m steps (sets 1 & 4 overhead, 2 & 5 @ shoulders, 3 & 6 @ sides); begin a set every 2:00
+
3 rounds for time:
300m run
20 wall balls, 30/20 to 10
10 toes-to-bar
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
A. Clean-grip deadlift, build to a tough but perfect single for the day in 10:00
+
3 sets for reps:
3:00 of (400 or 300m run [select distance that will take roughly :90 @ high effort] + max rounds in remaining time of 5 tough Russian kettlebell swings + 5 tough DB push presses or handstand push-ups)
2:00 rest
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
