Warm-Up | Performance
Two sets of:
Assault Bike x 60 seconds
Robo Dog x 50ft forwards, 50 ft backwards
Barbell Kang Squat x 5 reps

Followed by…

Two sets of:
Banded Muscle Snatch x 15 reps
Burpee Broad Jump x 5 reps

Then…

A.
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 80+%

followed by…

Every 2 minutes, for 10 minutes (5 sets):
Snatch x 2 reps @ 85+%

Build to today’s heavy double. Drop and reset between reps.

B.
Five rounds for time of:
6 Overhead Squats*
12 Toes to Bar
30 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken.

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Jesse Teixeira
Jesse Teixeira
April 13, 2024 4:50 am

A
155/165
165/175/185/195/205

B
8:19 @135 #

Char
Char
April 11, 2024 11:48 am

A.
90/95
95/100/105/110/110

B.
8:34 @95

Last edited 6 months ago by Charmaine Lightfoot
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