Thursday 4.9.2026

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
2 Hang Power Snatches
followed by...
3 Seated Box Jumps

Sets 1-2: Easy
Set 3-4: Moderate
Set 5-6: Challenging

*Aim for max power on the jump every rep, even if the box height is easily attainable.

OR

(Non-Olympic Lifting Option)
Every minute, on the minute, for 12 minutes:
Minute 1 — 3-5 Seated Box Jumps
Minute 2 — 30 Second Wall Facing Handstand Hold
Minute 3 — 20-30 Russian Twists

B. Against a 4-minute clock, complete:
300 Meter Run
120-ft Farmer's Carry
8 Burpees
Max Calorie Row in time remaining

Rest 2 minutes, and complete FOUR sets for max calories.

“ENDURANCE (AKA SWEAT SESH)”

Four to six sets @ 85-90% effort:
15-12-9
Bike Erg Calories
Ski Calories

Rest 2 minutes b/t sets