3 rounds not for time, all light loads/resistance:
10 incline DB scap retractions
10 scap push-ups from forearms
5 seated box jumps, increase height as each set
+
A. 1 squat snatch from high hang + 1 squat snatch from just below the knees + 1 squat snatch, 5 x 1; begin a set every 2:00
B. 1 & 1/4 front squat, 3-3-3-3; 2:00-3:00 rest
+
Every :60 for 12:00 (6 sets of each):
1st: 5-10m handstand walk OR 12 alternating shoulder taps from top of wall walk, deliberate and controlled
2nd: 3-6/1-3 bar muscle-ups OR 6-10 alternating hip touches from bar hang OR :05-:15/side 1-arm hang from bar
+
For time:
40/30 Assault Bike calories
20 DB shoulder-to-overhead, 80/55 – can split the 20 reps between arms in any fashion
+
10:00 very easy aerobic work immediately following conclusion of Ass/S20
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band external rotations
+
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
+
For time:
20 squat snatches, 77% of B
+
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
+
10:00-15:00 very easy aerobic work – walk/spin/row
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band external rotations
+
A1. Front squat, 4-3-2, 22X1; :90 rest
A2. Pendlay rows, 3 x 4-5, 10X0; :90 rest
+
8:00 to build to a tough power clean for the day
4:00 rest
4:00 max power clean singles @ 90% of today’s heavy clean
4:00 rest
AMRAP in 8:00 – if it’s not already a grind, make it so by adding deficit to HSPUs and using a heavy ball/bag:
160 double-unders
max in remaining time of (8/4 strict handstand push-ups + 8 heavy med ball or sandbag over the shoulder)
+
5:00-10:00 very easy aerobic work immediately following AMRAP – walk/spin/row
2 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band external rotations
:30/side pec stretch
+
A. Hang squat snatch, 6 x 1 moderate/tough no misses; begin a rep every :90
B1. Front squat, 6-5-4, 22X1; :90 rest
B2. Pendlay rows, 3 x 5-6, 10X0; :90 rest
+
AMRAP in 8:00:
150 double-unders
max in remaining time of [6/3 bar muscle-ups + 15 wall balls @ 30/20 to 10]
+
Not for time:
2000m row @ very easy pace – begin :60 after completion of AMRAP
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band external rotations
+
A. Squat clean, 6-8 x 1 @ 75-85% max; rest as needed
B1. Front squat, 1-1-1, 40X1; :90 rest
B2. Pendlay rows, 3 x 6-8, 10X0; :90 rest
+
AMRAP in 7:00:
7 sand bag or med ball over the shoulder
7 strict ring dips or 14 push-ups
14 row calories
+
3 rounds not for time:
5/side single-leg reverse hypers, 2111 – that’s a :01 hold @ the top
20 GHD Russian twists
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. Squat clean, build quickly to a tough single for the day – not a max, no misses
B1. Front squat, 2-2-2, 40X1; :90 rest
B2. Pendlay rows, 5-5-5, 1112; :90 rest
+
For reps/time:
5:00 strict pronated pull-ups – return to dead hang even if down to singles
5:00 rest
For time w/5:00 cap:
100 wall balls, 30/20 to 10/9
+
3 rounds not for time:
7-10 moderate reverse hypers
20 GHD Russian twists
