3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. Hang squat snatch, 3-2-1-3-2-1 w/1st wave light and 2nd wave moderate; begin a set every :90
B1. Back squat, 2-2-2, 42X1; :60 rest
B2. Strict CTB pull-ups, 3 x 3-6, 21X1 – note the tempo, mandatory :01 pause w/chest touching bar, band assist as needed or sub max up to :30 supinated chin-over-bar hold if strict reps are not achievable; :60 rest
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Every 5:00 for 3 sets:
400m run or .5 mile Assault Bike or 500m row or 400m ski erg
400m run or .5 mile Assault Bike or 500m row or 400m ski erg (different than the first, can change modalities set-to-set)
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3 rounds not for time:
15 unweighted hip extensions
10 glute-ham sit-ups
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 scap pull-ups + 10 overhead barbell shrugs + 10 scap push-ups + :30/side light sleeper stretch)
Every 3:00 for 15:00 (5 sets):
2-3 strict pull-ups (add weight if 3 is easy) or max chin-over-bar hold up to :30
8 alternating barbell front rack reverse lunges (bar starts on the ground), moderate & controlled (should be a bit heavier than last week)
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For time w/a 10:00 cap:
40 wall balls, 20/14
400m run w/wall ball, 20/14
40 pull-ups or Australian pull-ups
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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
+
A. DB rear-foot elevated split squat test, 1 x max/side up to 8 @ .33 bw/hand, 30X0
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For time increasing effort each movement:
40 CTB pull-ups
400m run
40 front squats (from the ground – no rack), 95/65
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Not for time, accumulate any way:
50 glute-ham sit-ups
100 double-unders
5:00 easy row
A. Split jerk, 10:00 tech work @ moderate loads
B. Power clean, build to a tough touch-and-go 8
+
For time:
21/15 strict handstand push-ups or 9 wall walks
2:00 rest
15/10 strict handstand push-ups or 6 wall walks
:60 rest
9/5 strict handstand push-ups or 3 wall walks
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For time:
400m run
30 burpees
200m DB Farmer’s walk, heavy
+
3 sets not for time:
15 light reverse hypers
:30 L-sit
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10:00 mobility work of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
5 rounds for time w/a partner, trade off all work as desired w/only 1 partner working at a time:
400m run – dress for a cool morning!
20 kettlebell swings
20 burpees
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5:00-10:00 coach-led mobility
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
5 rounds for time w/a partner, trade off all work as desired w/only 1 partner working at a time:
400m run
20 wall balls
20 pull-ups
+
17.5 coach-led movement prep/tech work – review the event standards, this is your time to get clarification and coaching on the movements/event
