3 rounds not for time:
10 DB Cuban presses
10 band pull-aparts
10 band passthroughs
+
3 sets not for time:
3 broad jumps – not consecutive, take a few seconds between reps
6/side 1-arm standing DB push press, 21X2
+
A. Halting snatch pull clusters, 5 x 1.1 w/:01 pause just below knees; :05-:10 between singles, begin a set every 2:00
B. Snatch-grip deadlift, 3 x 1 tough but perfect position when passing the knees (vertical shins, weight balanced across entire foot, shoulders in front of the bar & butt back); begin a rep every 2:00
+
3-4 sets @ 80% effort – again, the goal is elevated but steady breathing throughout, pace the initial set to ensure you’re able to sustain across all sets:
.4 mile Assault Bike
10 touch-and-go power cleans, moderate
10 bar-facing burpees
400m run
2:00 walk rest
+
3 sets:
:30 hollow rock – add weight if these are “easy”
5-10 glute-ham raises OR 5 glute-ham raise negatives
Post results to comments.