3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A.Clean pull, 6 x 1 @ 90-100% clean max; begin a rep every :60
B.Halting clean-grip deadlift clusters, 3 x 1.1.1 @ 100+% clean max, :02 just below knees on way up & down; :15 between singles, 2:30 rest
+
6 sets:
500m row @ 85% aerobic – @ same pace as last week
2:00 walk rest
+
3 sets:
9-12 moderate/tough reverse hypers
:30 unweighted Sorensen hold
:90 rest
Post results to comments.
4 sets:
20m back yoke carry
20m front rack yoke carry
20m overhead yoke carry
rest as needed
+
A. Quadruped hip extensions, 5 x :15/side; rest as needed
B1. Duck walk, 3 x 6m; :30 rest
B2. Single-leg Romanian deadlift, 3 x 8/side @ 45; :90 rest
C. Front squat, 3-3-3-2-2-2 @ 95-115-135-155-175-195, 22X1; rest as needed
+
Every :60 for 12:00 (6 sets of each):
1st: 20m sled drag – fast turnover
2nd: 5 glute-ham raises + :15 Sorensen hold
+
4 sets not for time:
10 goblet hang squat cleans w/:02 pause in the hole, 53
:30 rest
10 ring body saws
:90 rest
+
walk out to tracks and back
Clean pull: 185,185,205,205
Clean deads: 205,205,205
Rows:
1;42
1:45
1:45
1:45
1:46
Butterfly practice
Clean pulls- 155 (first 3) 165 (second 3)
Clean deads- 175
Rows- 2:03, 2:04, 2:02, 2:03, 2:02, 2:01
Clean pulls: 295
Clean grip dl: 295
Row avg: 1:40.0