Wednesday 5.22.2024

“FITNESS”

A. Three sets of:
Posted Single Leg Deadlift x 6-8 reps each leg @ 3010
Rest 30 seconds
Cross-Body Uneven Carry (heavier DB in Farmer’s Hold, lighter DB overhead) x 120 ft (switch sides halfway)
Rest 30 seconds
Supinated Grip Band Pull Aparts x 12-15 reps
Rest 30 seconds
Hollow Hold x 30-40 seconds
Rest 60 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:
3-5 Strict Pull-ups
6 Burpees Over the Dumbbell
12 Alternating Dumbbell Snatches

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch (from mid-thigh) + Snatch

Build in load over the eight sets to something heavy for today.

B. Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Burpee Box Jump-Overs (24/20”)
12 Alternating Dumbbell Snatches (50/35 lb)

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 40 minutes (8 sets) for times:
15-20 Calorie Row
15-20 Calorie Ski Erg
15-20 Calorie Bike Erg

Goal is to have at least 90 seconds of rest between sets.