400m For Time
Double Under/Dumbbell Snatch + Box Jump Over/Thruster
150 Double Unders
30 Dumbbell Snatch, 50#/35#, alternating
4 Rounds For Time:
12 Box Jump Overs, 30"/24"
12 Thrusters, 95#/65#
TIMECAP: 10:00 (17:00 on running clock)
Extra Work: Ring Row
4x8-10 @ X131 Tempo Notes X131 = Accelerate up, pause at top, three second eccentric, reset as needed at bottom. Exaggerate range of motion of scapulas, fully protracting at bottom, fully retracting at top, maintaining hollow through full range of motion. Select the angle/elevation of the feet to allow for good sets – tempo and position take precedence over increasing the load through a more challenging angle!
Extra Work: Landmine Lateral Raise
4x8-10/side Notes Alternate with ring rows. Pause at both ends. Initiate concentric by retracting scapula, then exhale throughout concentric, fully exhaling during pause at top. Initiate eccentric by protracting scapula, then inhale throughough concentric.