HEY MAN IS THIS THE ARCVHICE
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
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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
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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
Post results to comments.
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 w/:02 pause in the hole before standing up, 6 x 1 moderate; begin a rep every :90
B1. Back squat, 3 x 2-3, 42X1; :60 rest
B2. Strict weighted pull-ups, 3-2-1, 21X0 – sub max up to :30 supinated chin-over-bar hold if strict reps are not achievable; :60 rest
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Every :60 for 10:00 (5 sets of each):
1st: :30 burpee box jumps w/step-down, 24/20
2nd: :30 strict handstand push-ups, strict dips, or perfect push-ups
+
3 rounds not for time:
15 light reverse hypers
:30 hollow rock
Post results to comments.
A. Squat snatch, 1 every :60 starting @ 65% of max and adding 10/5 every :60 – stop @ first miss, no exceptions
B. Back squat, 5-5-5 moderate; 2:00 rest
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Every :60 for 15:00:
1st: 10 glute-ham sit-ups
2nd: 10 alternating pistols
3rd: :30 row @ high breathing effort – no measure, just go
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Not for time – just get the work done:
50 burpee box jumps, 24/20
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3 sets not for time:
30-60 unbroken double-unders
10-15m handstand walk or :30 nose-to-wall hold
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A. Snatch pull, 5 x 1 starting @ 95% snatch max & building to 105% for the final rep; begin a rep every 2:00
B. Push press, 5-5-5-5 touch-and-go @ shoulders moderate – smooth reps; begin a set every :90
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3 rounds for time:
500m row
15 kettlebell swings, 70/53
15 burpee box jumps w/step-down, 24/20
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3 sets not for time:
15 glute-ham sit-ups
:30/side plank
Post results to comments.
3 rounds not for time:
10 burpee box jumps, 24/20
5-10 handstand push-ups (strict or kipping)
+
A. Back squat, 5-5-5 @ 60-70% 1RM – treat as a deload, 20X1; 2:00 rest
B. Snatch, build quickly to a single @ 80% 1RM
C. Clean & jerk, build quickly to 80% 1RM
+
Not for time:
50 strict pull-ups, switch grip every time you break rest as needed throughout to ensure quality reps & ROM
+
3 rounds:
20 light reverse hypers
:30 hollow rock
Post results to comments.
