Thursday 4.29.2026

“FITNESS” & “PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
​
Sets 1-2: Easy
Sets 3-6: Moderate
Sets 7-8: Moderate-Challenging
Sets 9-10: Challenging
​
If you are feeling good today, try to set a new 1-RM Snatch!

OR

Three or four sets of:
Hand Supported Single Leg DB Romanian Deadlift x 6-8 reps each leg @ 20X0
Rest 30 seconds
Mixed Rack Overhead Kettlebell Carry x 60ft each side
Rest 30 seconds
Ring Rows x 10-12 reps @ 2111
Rest 60 seconds

B. Complete as many rounds and reps as possible in 7 minutes of:
3.5.7.9.11...
Single Dumbbell Box Walk-Overs
Burpees

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 7 minutes of:
7 Single Arm Hang Dumbbell Snatches Left Arm
14 Double-Unders (or Mountain Climbers)
7 Single Arm Hang Dumbbell Snatches Right Arm
14 Double-Unders

“ENDURANCE (AKA SWEAT SESH)”

30-45 Minutes at sustinable pace of:
1000 Meter Bike
100ft KB Front Rack Carry (Left Arm)
100ft KB Front Rack Carry (Right Arm)
500 Meter Ski, Row, or Bike
100ft Suitcase Carry (Left Arm)
100ft Suitcase Carry (Right Arm)