3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
A. Squat snatch, 5 x 1 @ 80-90% max – no higher!; rest as needed
B1. Back squat, 2-2-2-2, 22X1; :60 rest
B2. 1-arm DB row, 4 x 5-6/side, 1112, :10 between sides, :60 rest
+
Every :60 for 18:00 (6 sets of each):
1st: 5 strict handstand push-ups or seated on floor DB presses, both movements @ 31X1
2nd: 30-50 unbroken double-unders or :45 double-under practice
3rd: 12/8 Assault Bike calories
+
3 sets:
30m heavy Farmer’s carry
:30 L-sit accumulation
rest as needed
2 rounds as warm-up of [6 overhead squats @ 2211 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]
A. Back squat, 3-3-2-2, 40X1; begin a set every 2:30
B. Pendlay rows, 3 x 4-5, 1113 – bar just off ground @ bottom; begin a set 2:00
+
3 sets for max calories:
2:00 of (10 push-ups + 10 burpees + max row/bike/ski calories in remaining time)
2:00 rest
+
5:00-10:00 mobility work – coach-led
2 rounds as warm-up of [6 overhead squats @ 3311 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or :60 row/bike/ski]
A. Back squat, 4 x 3-4, 40X1; begin a set every 3:00
B. Pendlay rows, 6-6-6, 1113 – bar just off ground @ bottom; begin a set 2:00
+
4 sets for reps:
:60 perfect push-ups – strict, chest & only chest touching the ground, full lockout @ top
:60 row calories
:60 rest
+
5:00-10:00 mobility work – coach-led
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
A. 1 high hang squat clean + 1 hang squat clean from below the knees, 6-8 x 1 moderate; begin a set every :90
B1. Back squat, 3-3-3, 22X1; :60 rest
B2. 1-arm DB row, 3 x 6-8/side, 1112, :10 between sides, :60 rest
+
5 sets even – make it sustainable:
5 strict handstand push-ups or seated on floor DB presses, 31X1
15/10 Assault Bike calories
45 double-unders
2:00 rest
+
2 sets not for time:
15m/side 1-arm KB front rack carry
15m/side 1-arm KB overhead carry
:30/side weighted star plank (DB in off hand)
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. 1 squat snatch from pause below the knees + 1 hang squat snatch from pause below the knees, build to a tough set
B1. Back squat, 5-5-5, 40X1; :90 rest
B2. Pendlay row, 3 x 6-8, 1112; :90 rest
+
For time:
80 double-unders
400m run
20 burpee box jumps, 24/20
+
3 rounds not for time:
15 moderate reverse hypers
15 barbell windshield wipers
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
