3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
+
A. Hang squat clean, 3-2-1-3-2-1; begin a set every 2:00
B1. Front squat, 1-1-1 all tough; :60 rest
B2. Bent-over DB row, 3 x 4-6, 2113; :60 rest
+
3 rounds for reps:
:60 DB hang squat cleans, moderate
:30 rest
:60 sit-ups, feet anchored under DBs and fingers at sides of head throughout
:30 rest
:60 double-unders
:30 rest
+
3 rounds not for time:
30m 1-arm DB/KB overhead carry, heavy
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
+
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
+
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
+
Not for time:
50m/side 1-arm DB/KB overhead carry, heavy
100 light band pull-aparts
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. 1 squat clean from :02 pause just below knees + 1 squat clean, 6 x 1 moderate; :05 between movements, begin a set every :90
B1. Front squat, 3-3-3 building so only last set is tough; :60 rest
B2. 1-arm DB row, 3 x 4-6/side, 20X1; :30 between sides, :60 rest
+
Every :90 for 22:30 (5 sets of each):
1st: :45 L-sit or hollow hold/rock
2nd: :45 max strict pull-ups or tough Australian pull-ups
3rd: :45 row w/feet out of straps working on powerful pulls
+
Not for time:
200m 1-arm DB/KB overhead carry, heavy
3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
+
A. DB rear-foot elevated split squat test, 1 x max/side up to 8 @ .33 bw/hand, 30X0
+
For time increasing effort each movement:
40 CTB pull-ups
400m run
40 front squats (from the ground – no rack), 95/65
+
Not for time, accumulate any way:
50 glute-ham sit-ups
100 double-unders
5:00 easy row
Run, row, Assault Bike, and/or ski erg @ easy pace
2 rounds @ easy pace of (5 pull-ups + 10 push-ups + 15 air squats)
Every 3:00 for 12:00 (4 sets):
4/3/2/1 front squats, 22X1 – 1st set 4, 2nd set 3… 4th is a heavy single
+
Every :90 for 18:00 (4 sets of each):
1st: :45 L-sit or hollow hold
2nd: :45 tough alternating DB rows from plank
3rd: 200m run
+
5:00-10:00 mobility work – coach-led
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
