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
2 rounds steady as warm-up of [:10 chin-over bar hold + 15 air squats w/pause in the hole + 200m jog or :60 easy bike]
Every :90 for 15:00 (5 sets):
1st: 2 1&1/4 front squats
2nd: 4-6 bent-over DB rows, 2112 – be strict on the tempo!
+
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
+
5:00-10:00 mobility work – coach-led
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
+
A. Clean pull, build to the heaviest single that still feels clean-able
B1. Clean-grip deadlift w/:01 pauses just off ground, just below the knees, and on the ground between reps, 2-2-1-1 perfect positions over load; :60 rest
B2. :15 top of dip hold + :15 bottom of dip hold, 4 x 1; :60 rest
+
21-15-9 for time w/a partner – P1 complete 21 squats, P2 21 squats, P1 21 burpees, P2 21 burpees, P1 21 pull-ups, P2 21 pull-ups, P1 21 sit-ups, P2 21 sit-ups, P1 15 squats, P2 15 squats, and so on…:
DB/KB goblet squats, heavy!
Pull-ups or Australian pull-ups
Burpees
Sit-ups
+
gun show
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
Complete the following for time w/a partner w/only 1 working @ at time splitting all work as desired:
1600m run
100 toes-to-bar or sit-ups
100 push-ups
100 kettlebell swings
+
5:00-10:00 coach-led mobility
