Monday 3.6.2023

“FITNESS”

A. Three sets of:
Supinated Grip Barbell Bent Over Row x 8-10 reps @ 21X1
Rest 30 seconds
Goblet Russian Step Ups x 6-8 reps each leg @ 20X1
Rest 30 seconds
Dumbbell Z-Press x 10-12 reps @ 20X1
Rest 30 seconds
Plank Kettlebell Drag Through x 12-16 reps (use the same KB you used for your Step-Ups)
Rest 60 seconds

B. Every 5 minutes, for 15 minutes (3 sets):
30/24 Calorie Echo Bike or 40/30 Calorie Bike Erg
20 Single Arm Dumbbell Hang Clean & Jerks (10 each arm)
10 Burpees

C. (Optional) Two sets of:
Side Plank Hold x 30-40 seconds each side
Rest as needed
Dumbbell External Rotations x 8-12 reps each arm
Rest as needed

“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. Every 5 minutes, for 15 minutes (3 sets):
30/24 Calorie Echo Bike or 40/30 Calorie Bike Erg
20 Single Arm Dumbbell Hang Clean & Jerks (50/35 lb — 10 each arm)
10 Burpees to target

C. (Optional) Two sets of:
Side Plank Hold x 30-40 seconds each side
Rest as needed
Dumbbell External Rotations x 8-12 reps each arm
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 30 minutes (5 sets of each):
Station 1 — 200m Run + 600/500m Bike Erg
Station 2 — 300/250m Row + 300/250m Ski

*Your goal is to have at least 45 seconds of rest between stations — adjust distances accordingly. Your first sets should feel comfortable, with the difficulty increasing you as progressed through the workout (though keeping the same or similar times for each set).