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
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. 3-position hang squat snatch (1 high + 1 above knees + 1 below knees), 6 x 1 light/moderate; begin a set every :90
B. Back squat, 3 x 3-5, 42X1; 3:00 rest
C1. Strict weighted pull-ups, 3 x 2-4, 21X0 – sub max up to :30 supinated chin-over-bar hold if at least 3 strict reps is not achievable; :60 rest
C2. Seated on floor DB shoulder press, 3 x 5-6, 21X1; :60 rest
+
For time:
500m row – post results in the comments section!
+
3 rounds not for time:
15 light reverse hypers
:30 hollow rock
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. High hang squat snatch, 12 x 1 light/moderate; begin a rep every :30
B. Back squat, 3 x 5-6, 42X1; 3:00 rest
C1. Strict weighted pull-ups, 3 x 3-6, 21X0 – sub max up to :30 supinated chin-over-bar hold if at least 3 strict reps is not achievable; :60 rest
C2. Seated on floor DB shoulder press, 3 x 6-8, 21X1; :60 rest
+
5 sets:
:60 row easy w/no straps
:30 rest
:60 front leaning rest on ground
:30 rest
