Thursday 3.5.2026

“FITNESS”

A. Every minute, on the minute, for 12 minutes (4 sets of each):
Minute 1 — Single Arm Kettlebell or Dumbbell Overhead Carry x 50 feet each arm
Minute 2 — Ring Rows x 8-12 reps @ 2010
Minute 3 — Quadruped Kettlebell or Dumbbell Pull Throughs x 16-20 reps

B. Same as "Performance"

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch + Hang Snatch (from the knee) @ light to moderate loading (50-70% of 1-RM Snatch)
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The goal for today is perfect reps, focusing on balance and weight distribution.

B. In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
20 Hang Power Snatches (95/63 lb) or Single Arm Hang Dumbbell Snatches
20 Burpees
20/16 Calorie Bike Erg

Rest 3 minutes, then...

In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
20 Goblet Walking Lunges
20 Toes to Bar (or V-Ups)
200 Meter Row, Ski, or Run

For both pieces, partners can divide the reps, calories, and distances however they deem fit.

“ENDURANCE (AKA SWEAT SESH)”

Every 9 minutes, for 36 minutes (4 sets):
300/270 Meter Ski
600/540 Meter Row
900/810 Meter Bike Erg

*Scale the distances such that you get at least 2 minutes of rest between intervals