3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
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A. Snatch-grip deadlift, 1-1-1-1-1, 31X1; 2:00 rest
B. Close-grip bench press (index fingers 14-16” apart), 3-2-1, 21X1; 2:00 rest
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5 rounds for time w/10:00 cap:
200m run
10 alternating DB snatches, moderate/tough up to 60/40
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3 sets not for time:
5/side half kneeling Pallof press
10 moderate reverse hypers
30m med ball bear hug carry
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10:00 mobility work of choice
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
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A. Squat clean, 3-3-3-3 touch-and-go; begin a set every 2:00
B1. Front squat, 2-2-2 building so only last set is tough; :60 rest
B2. Bent-over DB row, 3 x 6-8, 2113 – ugly tempo, be perfect @ top; :60 rest
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Every :90 for 22:30 (5 sets of each):
1st: :30/side plank
2nd: :60 max strict pull-ups or tough Australian pull-ups
3rd: :60 row w/feet out of straps working on powerful pulls
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Not for time:
50m/side 1-arm DB/KB overhead carry, heavy
100 light band pull-aparts
Run, row, Assault Bike, and/or ski erg @ easy pace
2 rounds @ easy pace of (10 push-ups + 15 air squats)
A. 1&1/4 front squats, 3-3-3-3; begin a set every 3:00
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Every :90 for 18:00 (4 sets of each):
1st: :30/side plank
2nd: :60 strict pull-ups or tough Australian pull-ups
3rd: :60 row w/feet out of straps
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5:00-10:00 mobility work – coach-led
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
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A. Clean pull, build to the heaviest single that still feels clean-able
B1. Clean-grip deadlift w/:01 pauses just off ground, just below the knees, and on the ground between reps, 2-2-1-1 perfect positions over load; :60 rest
B2. :15 top of dip hold + :15 bottom of dip hold, 4 x 1; :60 rest
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21-15-9 for time w/a partner – P1 complete 21 squats, P2 21 squats, P1 21 burpees, P2 21 burpees, P1 21 pull-ups, P2 21 pull-ups, P1 21 sit-ups, P2 21 sit-ups, P1 15 squats, P2 15 squats, and so on…:
DB/KB goblet squats, heavy!
Pull-ups or Australian pull-ups
Burpees
Sit-ups
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gun show
