Monday 6.13.2022

“FITNESS”

A. Three sets of:
Barbell Z-Press x 8 reps @ 2011
Rest 45 seconds
Strict Pull-Up x 6-8 reps @ 1111
Rest 45 seconds
Bent Over Reverse Flies x 10-12 reps
Rest 45 seconds
Plank Walk-Ups x 12-16 reps
Rest 45 seconds

B. Every 3 minutes, for 24 minutes (8 sets):
12/9 Calorie Bike Erg or Row
12 Kettlebell Swings
12/9 Push-ups

“PERFORMANCE”

A. Take 12-15 minutes to build to a tough double Hang Snatch

This doesn't need to be a 2-RM; work on solid technique as you build, and try to finish at an RPE (Rate of Perceived Exertion) of 8-9 (out of 10).

B. Every 3 minutes, for 24 minutes (8 sets):
12/9 Calorie Bike Erg
3/2 Bar or Ring Muscle-Ups (or 6/4 Chest-to-Bar Pull-ups)
2 Snatches (155/103 lb*)

*If the weight on these Snatches is too much for you, scale down to approximately 80-85% of your 1-RM. On the other hand, if you can effectively move heavier weights here (while under accumulating fatigue), feel free to bump it up!

“ENDURANCE (AKA SWEAT SESH)”

45 minutes @continuous effort:
30 Calorie Bike, Ski, or Row
60ft Bear Crawl
150 Meter Run
15 Hollow Rocks
45 DUs or 90 Singles