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. 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
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AMRAP in 7:00:
7 sand bag or med ball over the shoulder
7 strict ring dips or 14 push-ups
14 row calories
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3 rounds not for time:
5/side single-leg reverse hypers, 2111 – that’s a :01 hold @ the top
20 GHD Russian twists
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)
Every :90 for 12:00 (4 sets of each):
1st: max strict pull-ups (add a little weight if you know you’ll get 10+) OR 3 pull-up negatives w/:05 controlled descent
2nd: 15m/side heavy 1-arm DB/KB overhead carry
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Every :60 for 8:00 (4 sets of each):
1st: 10-15 unbroken wall balls
2nd: :30 row hard
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For time:
400m heavy 1-arm Farmer’s walk, switch sides as desired but goal is to keep the DB/KB off the ground
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5:00-10:00 coach-led mobility work
2 rounds as warm-up of [6 overhead squats @ 3311 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]
A. 1 & 1/4 back squats, 5-5-5; begin a set every 3:00
B. Pendlay rows, 3 x 6-8, 10X0 – different tempo than last couple weeks, but still bar just off ground @ bottom and must make contact w/upper abdomen @ top each rep; begin a set 2:00
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3 sets for total toes-to-bar reps:
3:00 of (10 burpees + 200m run + max toes-to-bar in remaining time)
:60 rest
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5:00-10:00 mobility work – coach-led
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
10:00 coach-led gymnastics practice – kipping variations, pistol balancing, handstand walking, etc.
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A. Clean & jerk OR snatch, 10 x 1 moderate (60-70% max) – no misses; begin a rep every :60
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3 rounds @ very easy pace – can cycle through row/bike/run/ski set-to-set:
:60 row, bike, run, or ski erg
:30/side plank
:60 row, bike, run, or ski erg
:60 single-unders
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5:00-10:00 mobility work – coach-led
A. Power clean & jerk, 10:00 to build to a moderate/tough single or 10 x 1 moderate beginning every :60
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AMRAP in 10:00:
10 front squats or goblet squats
10 alternating reverse lunges or goblet reverse lunges
20 pull-ups or Australian pull-ups
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5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP 15:00 in teams of 3, each teammate completes a full round while the others rest:
12 deadlifts up to 155/105 or heavy Russian kettlebell swings
12 burpees
12 row calories or Assault Bike calories or ski erg calories
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5:00-10:00 coach-led mobility
