Wednesday 5.14.2025

“FITNESS”

A. Three sets of:
Romanian Deadlift (Barbell or Kettlebells) x 8-10 reps @ 3010 (RPE 7-8/10)
Rest 30 seconds
Banded Face Pulls x 10-15 reps @ 20X1
Rest 30 seconds
Front Leaning Rest on Rings x 30-60 seconds
Rest 60 seconds

Perform 1-2 warm-up sets on the Romanian Deadlift to find an appropriate starting weight. Build in load if needed to hit the recommended effort.

B. B. Complete as many rounds and reps as possible in 15 minutes of:
10 Alternating Dumbbell Snatches
5 Burpee Box Jump-Overs or Step-Overs
*After every 3 rounds completed, complete a 200 Meter Run

“PERFORMANCE”

A. Every 2 minutes, for 14 minutes (7 sets):
2 Hang Power Cleans (mid thigh) + 1 Power Clean

Sets 1-2: Easy
Sets 3-4: Moderate
Sets 5-6: Moderate-Challenging
Set 7: Challenging

B. Complete as many rounds and reps as possible in 15 minutes of:
10 Alternating Dumbbell Snatches
5 Burpee Box Jump-Overs
*After every 3 rounds completed, complete a 200 Meter Run

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 — 400/360 Meter Ski or Run
Station 2 — 400/360 Meter Row
Station 3 — 800/720 Meter Bike Erg