A. Squat clean (no blocks), build to a heavy single
B. Front squat, 2-2-1-1 building so only last single is tough, 20X1; 3:00 rest
+
Every :90 for 15:00 (5 sets of each):
1st: 5-10 strict L pull-ups or 5-10 strict pull-ups or 1-3 rope climbs
2nd: 10 axle overhead alternating reverse lunges, nothing over 130/90 (55/35 on each side)
+
3 sets not for time:
7-10 moderate/tough reverse hypers
6-8/side 1-arm DB rows, 20X0
:30/side plank
Post result to comments.
3 rounds not for time:
12/side DB scap retractions
12/side DB scap protractions
12/side sleeper stretch against wall
+
A1. Cyclist squats, 3 x 15, 30X0; :60 rest
A2. Banded lying hamstring curls, 3 x 8/side, 4010; :30 between legs, :60 rest
B1. Ring dip support w/hands turned out, 3 x :30; :90 rest
B2. Ring pull-ups, 3 x 6, 4010; :90 rest
C1. Band tricep pressdowns, 2 x 20, 1010; :30 rest
C2. Band curls, 2 x 20, 1010; :30 rest
C3. Standing calf raises, 2 x 10/side, 21X0; :30 rest
+
walk out to tracks and back
A. SC – 185
B. FS- 185, 195, 200
+ 15:00 EMOM (kinda)
2 rope climbs
10 oh reverse lunges w 90#
+3 NFT complete