3 rounds not for time:
8 DB Cuban presses
8 band pull-aparts
8 band passthroughs
+
3 sets not for time – treat this almost as a warm-up, resting only as needed to add height & weight each set:
4 tall box jumps
8 DB bench press, 40X0
+
A. Snatch pull, 6-8 x 1 starting @ 90% snatch max & building to 100-105% as long as there is speed @ the hips; begin a rep every :90
B. Snatch-grip deadlift, pick up where finished A and build to a tough but perfect single in just 3 reps
+
3-4 sets @ 80-85% effort – goal is elevated but steady breathing throughout, pace out the initial set to ensure you’re able to sustain:
300m row
15/10 perfect hand-release push-ups
.5 mile Assault Bike
15 unbroken DB/KB deadlifts – you pick the weight
2:00 walk rest
+
2-3 sets optional:
:30-:60 banded plank
5-10 glute-ham raises OR 5 glute-ham raise negatives
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