Wednesday 6.19.2024

“FITNESS”

A. Take 12 minutes to cycle through the following, resting as needed:
2-3 Half Turkish Get Ups each arm (come up to the half kneeling position on each rep)
9-12 Piked or Lying Leg Lift-Overs (R + L = 1)
12-15 Tall Kneeling Band Pull Aparts

B. "JUNETEENTH 2.0"
In teams of two, complete the following:
Six rounds each partner (alternating whole rounds) of:
6 Devil's Presses (50/35 lb)
19 Air Squats

immediately followed by...
1865 Meters of Rowing (as a relay)

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch x 3 reps

Let mechanics dictate the load, but focus should be on getting full extension and receiving in a low and stable position under the barbell. The bulk of your working sets should be in the 65-75% range of your 1-RM Snatch.

B. "JUNETEENTH 2.0"
In teams of two, complete the following:
Six rounds each partner (alternating whole rounds) of:
6 Devil's Presses (50/35 lb)
19 Air Squats

immediately followed by...
1865 Meters of Rowing (as a relay)

“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
100ft Suitcase Carry (Left Arm)
100ft Suitcase Carry (Right Arm)