Monday 3.7.2022

“FITNESS”

A. Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Hollow Rock or Hold x 30-40 seconds
Station 3 – Dumbbell Z-Press x 8-10 reps @ 2111
Station 4 – Tall Box Jumps x 5 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly)

B. Complete as many rounds and reps as possible in 12 minutes of:
12 Single Arm Dumbbell Hang Clean & Jerks (Right)
12 Single Arm Dumbbell Hang Clean & Jerks (Left)
12 Single Dumbbell Box Step-Overs

C. (Optional): Accumulate 2-3 minutes in a passive hang from the pull-up bar

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch (above the knee) + Hang Snatch from 2″ Below Knee
(pause 1-2 seconds in each starting position before snatching)

Build over the course of the 8 sets, starting at around 55-60% of your 1-RM Snatch.

B. Complete as many rounds and reps as possible in 12 minutes of:
12 Hang Power Snatches (95/63 lbs)
12 Push Presses (95/63 lbs)
12 Box Jumps (24″/20″ – jump up, step down)

C. (Optional): Accumulate 2-3 minutes in a passive hang from the pull-up bar

“ENDURANCE (AKA SWEAT SESH)”

Seven to nine sets for times:
21 Calorie Ski
15 Calorie Bike
9 Calorie Row

Rest 90 seconds b/t sets

*Each set, you will rotate the order of the machines, and keep the calorie counts the same, ie:

Round 2:
21 Calorie Row
15 Calorie Ski
9 Calorie Bike
Round 3:
21 Calorie Bike
15 Calorie Row
9 Calorie Ski
Round 4: same as Round 1, etc.