3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
8/side plank rotations from forearm
+
A. Squat clean & split jerk, build quickly to a single @ 80-90% max
B. 1 & 1/4 front squat, 5-5-5; 2:00-3:00 rest
+
Every :60 for 10:00 (5 sets of each):
1st: 5-10m handstand walk OR 12 alternating shoulder taps from top of wall walk, deliberate and controlled
2nd: 3-6/1-3 bar muscle-ups OR 6-10 alternating hip touches from bar hang OR :05-:15/side 1-arm hang from bar
+
3 rounds for time:
25 kettlebell swings, 70/53
25 box jump w/step-down, 24/20
+
10:00 very easy aerobic work immediately following conclusion of 3 rounds – walk/spin/row
Post results to comments.
Done at 5 valleys crossfit in Missoula, Montana
Built up to 140 clean and jerk.
FS 1&1/4- 125, 135, 145
10 min emom- 12 shoulder taps, 3 ctb
3 rds of 25 and 25- 10:46