3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
A. Seated box jump, 3-3-3-3-3 increasing height a bit each set; rest as needed to stay explosive
B. Clean pull, build quickly to a heavy but crisp single – stop before hip pop disappears
C. Clean-grip deadlift, pick up where you left off in B and build to a moderate single
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For time – very high effort here, if you feel good coming into it commit to an absolute best effort for the day:
2000m row
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400m walk or 4:00 very easy spin on bike immediately following row
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3 sets not for time:
8 glute-ham raises
16 light reverse hypers
3 rounds as warm-up:
200m jog
:30 front leaning rest on rings
:30 Sorensen hold
A. Squat snatch, build quickly to a single @ 85-90% max, if you hit that on first attempt you can go to 90-95% for 1 attempt, if you hit that smoothly add a bit more for 1 more attempt
B. Back squat, 3-3-3-3-3 building so last set is only 90% effort (NOT a max), 30X1; 2:00-3:00 rest
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Every :60 for 10:00 (5 sets of each):
1st: 3-6 strict pull-ups, 21X0 – CTB if possible
2nd: 3-6 strict ring dips, 22X1
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For time – should be fast & tough, we’ll adjust movements/reps/loads as needed to make sub-3 possible:
60 double-unders
20 toes-to-bar
10 med ball or sand bag bear hug squats, heavy
3 rounds not for time:
12 bent-over DB fly, 1011
6 push-ups, 2020
:10/side 1-arm hang from ring
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A. Power clean, build quickly to a moderate/crisp touch-and-go triple
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For time in teams of 2:
1200m run (split as desired)
42-30-18 (mandatory 21/21, 15/15, 9/9):
Power cleans, 115/75
Burpees
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10:00-20:00 walk or equivalent effort on row or Assault Bike immediately following the partner work
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Bis & tris of choice
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band external rotations
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A. Front squat, 3-2-1-1-1 building so only last single is tough, 22X1; 2:00-3:00 rest
B. Squat snatch, build to a heavy single for the day
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For time:
20 squat snatches, 77% of B
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Every :60 for 10:00 (5 sets of each):
1st: 10 alternating shoulder taps from top of wall walk, deliberate and controlled
2nd: 4-8 alternating hip touches from bar hang OR :05-:15/side 1-arm hang from bar
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10:00-15:00 very easy aerobic work – walk/spin/row
