Friday 7.18.2025

“FITNESS”

A. Three sets of:
Weighted Pull-ups or Pull-up Negatives x 4-6 reps
Rest 30 seconds
Front Foot Elevated Single Leg Glute Bridges x 8-10 reps/side @ 20X1
Rest 30 seconds
Single Arm Bottom's Kettlebell Carry x 75 feet each arm
Rest 30 seconds
Crush Grip Kettlebell Flutter Kicks x 30-40 seconds
Rest 60 seconds

B. Against a 3-minute clock, complete:
300 Meter Run
15 Air Squats
Max Reps of Dumbbell Complexes in time remaining

Rest 60 seconds, and complete three sets for max reps.

*Dumbbell Complex = Row Left, Row Right, Power Clean, Push Press

“PERFORMANCE”

A. Every minute, on the minute, for 6 minutes:
High Hang Snatch (from the hip) x 1 rep

Build in load from something light to something moderate

then...

Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch (from mid thigh) x 1 rep

Build in load to a heavy single for today

B. Against a 3-minute clock, complete:
300 Meter Run
15 Chest-to-Bar Pull-ups (or 5-10 Strict Pull-ups)
Max Reps of Clean & Jerks (135/93 lb) in time remaining

Rest 60 seconds, and complete three sets for max reps.

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 30 minutes (5 sets), for times:
100 Meter Run
200 Meter Ski
300 Meter Row
400 Meter Bike Erg