A. Power clean, build quickly to a moderate single
B. Split jerk, build quickly to a moderate single
+
3 rounds for time w/5:00 cap:
13 deadlifts, up to 275/185
67 double-unders
+
3 rounds not for time:
10-15 glute-ham sit-ups
5-8/side 1-arm DB row
5-8/side 1-arm DB bench press
OR if 17.3 yesterday:
30:00 easy row, bike, ski erg
+
3 sets not for time:
15 light reverse hypers
:30 L-sit
+
20:00 mobility work of choice
Post results to comments.
AM
10:00 Assault Bike @ Z1
PM
10:00 Assault Bike @ Z1
+
3 rounds not for time:
12 DB Cuban presses, 10/hand
12 band external rotations
12 band pull aparts
12 band dislocates
12 band behind-the-neck presses
+
4 rounds @ 70-80%:
25 row calories
25 ski erg calories
35 Assault Bike calories
+
walk out to tracks and back