3 rounds not for time:
8 DB Cuban presses
8 band pull-aparts
8 band passthroughs
+
3 sets not for time – treat this almost as a warm-up, resting only as needed to add height & weight each set:
4 tall box jumps
8 DB bench press, 40X0
+
A. Snatch pull, 6-8 x 1 starting @ 90% snatch max & building to 100-105% as long as there is speed @ the hips; begin a rep every :90
B. Snatch-grip deadlift, pick up where finished A and build to a tough but perfect single in just 3 reps
+
3-4 sets @ 80-85% effort – goal is elevated but steady breathing throughout, pace out the initial set to ensure you’re able to sustain:
300m row
15/10 perfect hand-release push-ups
.5 mile Assault Bike
15 unbroken DB/KB deadlifts – you pick the weight
2:00 walk rest
+
2-3 sets optional:
:30-:60 banded plank
5-10 glute-ham raises OR 5 glute-ham raise negatives
3 rounds not for time:
10/side 1-arm DB scap retractions
5/side light 1-arm DB overhead squats, 31X1
:30/side easy pec stretch
A. Snatch balance w/:02 pause in the hole, 2-2-2-2 moderate – perfect position & solid :02 pause more important than load today; rest as needed
B. Back squat, 4-3-2-2, 22X1; 2:00-3:00 rest
+
8 rounds for time:
1 hang squat clean, 225/145*
3 bar muscle-ups
*opt for the EMOM if either the loads or the bar muscle-ups are limiters
OR
Every :60 for 16:00 (8 of each):
1st: 1 tough hang squat clean from below the knees
2nd: 1-3 bar muscle-ups or dead hang to in
+
3 sets not for time:
10 DB prone rows
10 alternating double KB front rack reverse lunges – elevate front foot 4-8″
3 rounds not for time:
12 incline DB scap retractions
12 plate halos (6 in each direction)
:10 top of ring push-up
:10 middle of ring push-up
:10 bottom of ring push-up
A. 1 pause power snatch (:01 pause just below the knees on way up) + 1 pause hang power snatch (:01 just below the knees) + 1 hang power snatch w/no pause, 4-6 x 1 moderate and crisp; rest as needed
B. Segmented snatch-grip deadlift, 2-2-1-1-1 w/pause just off ground, just below knees, and mid-thigh on the way up, :03 descent and re-set on the ground; 2:00-3:00 rest
+
For time in teams of 3 w/only 1 working at a time:
1500m row
150 thrusters, 115/75
150 toes-to-bar
+
optional:
4 mile easy Assault Bike – goal is remain @ even pace throughout that would be maintainable for 30+ minutes
Not for time:
build to a moderate single/side barbell Turkish get-up
+
3 rounds of [3 wall walks + 12 pause jump squats]
+
A. Squat clean & split jerk, build to a moderate single for the day
B1. Front squat, 5-5-5 @ 60-65% 1RM slightly heavier than last week but w/continued emphasis on speed throughout (think 00X1 tempo); :60 rest
B2. Toes-to-rings, 3 x 10-15 unbroken; :60 rest
+
3 rounds @ tough effort:
400m run
21 unbroken kettlebell swings, 70/53
12 ring dips
3:00 walk rest
