3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy sleeper stretch
+
A. Squat clean from :02 pause just below knees, build to a moderate single – no misses, no grinding out of the hole
B1. Front squat, 5-5-5 building to a tough set; :60 rest
B2. 1-arm DB row, 3 x 6-8/side, 20X2; :30 between sides, :60 rest
+
Every :90 for 22:30 (5 sets of each):
1st: max (-1) unbroken strict pull-ups or max chin-over-bar hold up to :30
2nd: :45 L-sit or hollow hold
3rd: 200m run
+
Not for time:
200m 1-arm DB overhead carry, tough – switch sides as needed
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
A. Snatch, 10:00 coach-led tech work
+
Every :90 for 12:00 (4 sets of each):
1st: 1 back squat building to end of a very tough single, 20X1
2nd: 1 weighted strict pull-up, 21X0 or max up to :30 chin-over-bar or chest-to-bar hold
+
For time w/8:00 cap:
25 toes-to-bar, sit-ups w/fingers touching temples, or pull-ups – your choice
50 thrusters, 44/33
25 toes-to-bar, sit-ups, or pull-ups – same movement as the first 25
+
5:00-10:00 independent mobility work of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
A. Snatch, 10:00 coach-led tech work
+
Every :90 for 9:00 (3 sets of each):
1st: 3 back squats, 20X1
2nd: 3 weighted strict pull-ups, 21X0 or max up to :30 chin-over-bar hold
+
AMRAP in 6:00:
DB man-makers – you pick the weight!
+
5:00-10:00 independent mobility work of choice
Post results to comments.
SCHEDULE NOTICE: just a few changes for the holidays…
Today 12.23: 6, 1030, 430, 530 only (no 630)
Saturday 12.24: 9 class only (no 1000)
Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 1-5 strict pull-ups or :05 chin-over-bar hold)
Every :90 for 22:30 (15 intervals):
Intervals 1-5: 1 power clean, start moderate and build to a challenging but repeatable load
Intervals 6-10: 3-5 DB push presses, 21X1 – add weight each set as long as lockout is strong
Intervals 11-15: 1 power clean, goal is all reps @ best weight from 1st 5 intervals
+
3 sets for total reps:
:40 burpees to 2 hand touch to target 4-8” above standing reach
:20 rest
+
5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of (1/side Turkish get-up + 1-5 strict pull-ups or :05 chin-over-bar hold)
Every :90 for 12:00 (4 sets of each):
1st: 1 snatch-grip deadlift, 31X1
2nd: 3-6 seated on floor DB shoulder presses, 11X1
+
For time w/a 9:00 cap:
10 Russian kettlebell swings, heavy
1 wall walk
9 Russian kettlebell swings
1 wall walk
8 Russian kettlebell swings
1 wall walk
and so on until…
1 Russian kettlebell swing
1 wall walk
OR
10-9-8-7-6-5-4-3-2-1 for time w/a 9:00 cap:
Russian kettlebell swings, tough
Handstand push-ups
+
5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 4-6/side pistols or shrimp squats)
Every :90 for 12:00 (4 sets of each):
1st: 2 squat clean singles, light/moderate if tech work is needed, tough but crisp reps if tech is proficient
2nd: max strict pronated pull-ups or max chin-over-bar hold
+
AMRAP in 8:00:
6 toes-to-bar
8 kettlebell swings, nothing above 53/35
10 wall balls
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
