3 rounds not for time:
10m overhead duck walk
10 ring rows w/:01 pause @ top
15 scap push-ups
:60 rest
+
A. Squat snatch, build to a heavy single for the day – not a true max, but if a PR is there, go for it…
B. 1 & 1/4 front squat, build quickly to a moderate/tough single for the day – stop before things slow down out of the hole
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7:00 @ 80-90% effort – treat as movement efficiency practice:
2 power snatches, 55-65% of snatch max up to 135/85
2 overhead squats, same
4/2 bar muscle-ups or 4 strict pull-ups or 1 rope climb
+
3 sets for reps:
2:00 of [300/250m row + double-unders in remaining time]
:60 rest
+
10:00 very easy aerobic work within :60 of last double-unders – walk/spin/row
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