Wednesday 10.4.2023

“FITNESS”

A. Every minute, on the minute, for 15 minutes (3 sets) of:
Station 1 – Front-Racked KB or Goblet Alternating Reverse Lunges x 12-16 reps @ 20X0
Station 2 – Single Arm Dumbbell Row x 8-10 reps Left Arm @ 21X0
Station 3 – Single Arm Dumbbell Row x 8-10 reps Right Arm @ 21X0
Station 4 – Tall Box Jump x 4-6 reps
Station 5 – Wall Facing Handstand Hold x 30-40 seconds

B. Every 5 minutes, for 15 minutes (3 sets):
400 Meter Run
20 Alternating Dumbbell Snatches

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Snatch Pull + Hang Snatch + Overhead Squat

Start at 55% of your 1-RM Snatch, and only build as good technique allows. Aim to perform the bulk of your sets in the 75-85% range.

B. Every 5 minutes, for 15 minutes (3 sets):
400 Meter Run
10 Chest-to-Bar Pull-ups
10 Power Snatches (135/93 lb)

“ENDURANCE (AKA SWEAT SESH)”

Five rounds @continuous effort:
30/24 Calorie Row
30/24 Calorie Bike Erg
30/24 Calorie Ski