HEY MAN IS THIS THE ARCVHICE
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
Post results to comments.
3 rounds not for time:
12 bent-over DB fly, 1011
6 push-ups, 2020
6 strict pull-ups, 21X0
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A. Power clean, build quickly to a tough single without compromising solid mechanics
B. Snatch-grip deadlift, 3-3-3 @ snatch max; begin a set every 3:00
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AMRAP 15:00 in teams of 3, rotate stations when the 7/7/7 is completed:
Station 1: (7 kettlebell swings + 7 burpees + 7 row/bike/ski calories)
Station 2: plank
Station 3: rest
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Every :60 for 10:00 (5 sets of each):
1st: 10 alternating shoulder taps
2nd: :05-:15/side 1-arm hang from ring or 4 alternating hip touches hanging from bar
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Bis & tris of choice
Post results to comments.
