Monday 6.2.2025

“FITNESS”

A. Three or Four sets of:
Romanian Deadlift x 6-8 reps @ 3010 (RPE 7-8/10)
Rest 30 seconds
Single Arm Bottom's Up Kettlebell Carry x 60ft each arm
Rest 30 seconds
Half Kneeling Banded Face Pull x 10-15 reps each side
Rest 60 seconds

Perform 1-2 warm-up sets on the Romanian Deadlift to find an appropriate starting weight. Build in load if needed to hit the recommended effort. If you were here on 5.14.2025, try to increase from what you used that day.

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Alternating Dumbbell Snatches
10 V-Ups
10/8 Calorie Row, Ski, or Bike

C. (Optional) Two or three sets of:
Tall Kneeling Zottman Curls x 8-10 reps @ 3010
Rest 60-90 seconds between sets

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
1 Hang Power Clean (mid thigh) + 1 Power Clean

Sets 1-2: Easy
Sets 3-6: Moderate
Sets 7-8: Moderate-Challenging
Sets 9-10: Challenging

B. Against a 10-minute clock, complete:
2.4.6.8.10.12...
Alternating Dumbbell Snatches
Toe to Bar
*20 Double-Unders after each round

C. (Optional) Two or three sets of:
Tall Kneeling Zottman Curls x 8-10 reps @ 3010
Rest 60-90 seconds between sets

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg
30sec at easy pace,
90sec at moderate pace
45sec at easy pace
75sec at fastish pace
60sec at easy pace
60sec at fast pace
75sec at easy pace
45sec at faster pace
90sec at easy pace
30sec sprint

Rest 3 minutes
x 3 sets