3 rounds not for time:
12 incline DB scap retractions
12 plate halos (6 in each direction)
:30 plank march
A. 1 muscle snatch + 1 hang muscle snatch + 2 hang power snatches, 4-6 x 1 moderate and crisp; rest as needed
B. Segmented snatch-grip deadlift, 2-2-2-2 w/pause just off ground, just below knees, and mid-thigh on the way up, :03 descent and re-set on the ground; 2:00-3:00 rest
+
For time w/a partner (same idea as last week, runs are split in half relay-style, snatches & burpees can be split in any fashion with only 1 partner working at a time):
1200m run
80 alternating DB snatches, tough
80 burpees
800m run
40 alternating DB snatches
40 burpees
400m run
+
Not for time:
2000m row @ very easy pace
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