3 rounds not for time:
3 dead hang to inverted w/controlled descent
1/side Turkish get-up
+
A. Back squat, build quickly to a moderate double
B. Power clean & push jerk, 5 x 1 light/moderate touch-and-go at shoulders; begin a set every :60
+
For time – adjust loads as needed:
21 power cleans, 135/85
21 row calories
21 burpees over the rower
3:00 rest
15 power cleans, 165/105
15 row calories
15 burpees
3:00 rest
9 power cleans, 195/125
9 row calories
9 burpees
+
ab/low back work of choice
Post results to comments.
AM
10:00 Assault Bike @ Z1
PM
3 rounds not for time:
12 incline DB retractions w/palms facing each other
12 Trap 3 initiated w/scap retraction
12 internal rotations on flat bench
+
A1. Axle glute bridge, 3 x 6-8, 21X2; :30 rest
A2. Unweighted glute-ham raises, 3 x 6-8, 20X1; :30 rest
A3. Ring dips, 3 x :30, 1111; :30 rest
A4. Pronated strict yoke pull-ups, 3 x max (-1), 21X0; :30 rest
A5. Axle bar JM presses, 3 x 6-8, 3010; :30 rest
A6. DB preacher curl, 3 x 4-5/side, 3010; no rest between sides, :30 rest
A7. DB standing calf raises, 3 x 20/side fast; 2:00 rest
+
walk out to tracks and back
3 NFT complete
A. Back Squat 215# for 2
B. 105-125-135-145-155
+ 13:15
+ 3 NFT
10 glute ham raises
:30 hollow rock