Wednesday 3.5.2025

Mar 4

“FITNESS”

A. Three or four sets (in 12 minutes) of:
Single Arm Kettlebell or Dumbbell Overhead Carry x 75 feet each arm
Rest as needed
Ring Rows x 8-12 reps @ 2010
Rest as needed
Quadruped Kettlebell or Dumbbell Pull Throughs x 16-20 reps
Rest as needed

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 Single Arm Dumbbell Snatches
20 Box Jumps (or Step-ups)
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 Toes to Bar (or V-Ups)
20 Goblet Reverse Lunges
200 Meter Run or Row

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

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch + Hang Snatch (from the knee) @ 60-75% of 1-RM Snatch

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 Power Snatches (95/63 lb)
20 Box Jumps (or Step-ups)
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 Toes to Bar
20 Goblet Reverse Lunges (Advanced can work Pistols here)
200 Meter Run or Row