3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. Hang squat snatch, 3-2-1-3-2-1 w/1st wave light and 2nd wave moderate; begin a set every :90
B1. Back squat, 2-2-2, 42X1; :60 rest
B2. Strict CTB pull-ups, 3 x 3-6, 21X1 – note the tempo, mandatory :01 pause w/chest touching bar, band assist as needed or sub max up to :30 supinated chin-over-bar hold if strict reps are not achievable; :60 rest
+
Every 5:00 for 3 sets:
400m run or .5 mile Assault Bike or 500m row or 400m ski erg
400m run or .5 mile Assault Bike or 500m row or 400m ski erg (different than the first, can change modalities set-to-set)
+
3 rounds not for time:
15 unweighted hip extensions
10 glute-ham sit-ups
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. Squat clean, 3-3-3-3 touch-and-go; begin a set every 2:00
B1. Front squat, 2-2-2 building so only last set is tough; :60 rest
B2. Bent-over DB row, 3 x 6-8, 2113 – ugly tempo, be perfect @ top; :60 rest
+
Every :90 for 22:30 (5 sets of each):
1st: :30/side plank
2nd: :60 max strict pull-ups or tough Australian pull-ups
3rd: :60 row w/feet out of straps working on powerful pulls
+
Not for time:
50m/side 1-arm DB/KB overhead carry, heavy
100 light band pull-aparts
Run, row, Assault Bike, and/or ski erg @ easy pace
2 rounds @ easy pace of (10 push-ups + 15 air squats)
A. 1&1/4 front squats, 3-3-3-3; begin a set every 3:00
+
Every :90 for 18:00 (4 sets of each):
1st: :30/side plank
2nd: :60 strict pull-ups or tough Australian pull-ups
3rd: :60 row w/feet out of straps
+
5:00-10:00 mobility work – coach-led
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. Hang squat snatch w/:02 pause in the hole before standing up, 6 x 1 moderate; begin a rep every :90
B1. Back squat, 3 x 2-3, 42X1; :60 rest
B2. Strict weighted pull-ups, 3-2-1, 21X0 – sub max up to :30 supinated chin-over-bar hold if strict reps are not achievable; :60 rest
+
Every :60 for 10:00 (5 sets of each):
1st: :30 burpee box jumps w/step-down, 24/20
2nd: :30 strict handstand push-ups, strict dips, or perfect push-ups
+
3 rounds not for time:
15 light reverse hypers
:30 hollow rock
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 (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
Every 3:00 for 15:00 (5 sets):
1 strict weighted pull-up or max chin-over-bar hold up to :30
6 alternating barbell front rack reverse lunges (bar starts on the ground), moderate & controlled (should be a bit heavier than last week)
+
3 rounds for time w/a 12:00 cap:
300m run
20 wall balls
10 toes-to-bar
+
5:00-10:00 coach-led mobility work
