3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
3 vertical jumps w/1-hand touch to wall
A. Snatch pull, 6-8 x 1 starting @ 90-95% snatch max & building to 105% max; begin a rep every :60
B. Halting snatch-grip deadlift, 2-2-1-1-1 as heavy as possible w/perfect positions and pauses just off ground & below the knees before finishing the lift, :03 descent – use straps if grip is limiter; 2:00-3:00 rest
+
For time:
400m run
8 med ball or sandbag to shoulders
400m run
10 med ball or sandbag to shoulders
400m run
12 med ball or sandbag to shoulders
+
400m walk or 4:00 very easy spin on bike immediately following run/med ball
+
Not for time:
2:00 tuck L-sit on parallettes accumulation
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
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP 20:00 in teams of 3 – each teammate completes a full round while the others rest, so go fast while it’s your turn!:
10 alternating DB snatches OR 6 med ball over the shoulder, moderate/tough weight that still allows fast cycle rate
200m run or 250m row or .3 mile Assault Bike
+
5:00-10:00 coach-led mobility
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A. Snatch-grip deadlift, 5-3-1, 31X1; 2:00 rest
B. Strict weighted pull-ups, 3-2-1-1, 31X0; 2:00 rest
+
4 sets:
500m row @ 85% aerobic – @ same pace as last week
2:00 walk rest
+
For time:
21/15 Assault Bike calories
15 burpees
9 moderate med ball or sandbag over shoulder
+
3 sets:
9-12 moderate/tough reverse hypers
:30 unweighted Sorensen hold
:90 rest
A. Squat snatch, build to a heavy single in no more than 3 attempts above 80% of 1RM
B. Back squat, 3-3-3-3 building so that only last two sets are above moderate (still no grinding out of the hole, though); begin a set every 2:30
+
5 sets:
3 bar muscle-ups
3 CTB pull-ups
3 toes-to-bar
:60-2:00 rest – goal is unbroken sets, adjust numbers to make reasonable
+
3 rounds for time:
15 glute-ham sit-ups
6 med ball over the shoulders, 150/100
+
For time:
30 Assault Bike calories
2:00 rest
20 Assault Bike calories
:60 rest
10 Assault Bike calories
+
10:00 mobility work of choice
If planning on repeating 17.3 tomorrow, perform only light cyclical work on bike, rower, or ski erg mixed in w/mobilty & easy plank and Turkish get-up work. If not repeating, or repeating on Monday, complete the following:
3 rounds not for time:
8 med ball over shoulder, light/moderate
:15-:30 L-sit
+
A. Power clean, 12 x 2 starting light and building to moderate; begin a set every :60
+
3-4 sets even:
50 double-unders
.5 mile Assault Bike or 30/20 row calories
5-15m handstand walk
2:00 rest
+
3 sets:
10-20 light reverse hypers
+
gun show
