Monday 4.7.2025

“FITNESS”

A. Three sets of:
Posted Single Leg Deadlift x 6-8 reps each leg @ 3010
Rest 30 seconds
Cross-Body Uneven Carry (heavier DB in Farmer’s Hold, lighter DB overhead) x 120 ft (switch sides halfway)
Rest 30 seconds
Supinated Grip Band Pull Aparts x 12-15 reps @ 2010
Rest 30 seconds
Weighted Hollow Hold x 30-40 seconds
Rest 60 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:
3-5 Strict Pull-ups
6-8 Single Dumbbell Box Step Overs
12 Alternating Dumbbell Snatches

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean (from the knee) + Jerk

Sets 1-2: Easy
Sets 3-4: Moderate
Sets 5-6: Moderate-Challenging
Sets 7-8: Challenging

B. Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups or 3-5 Strict Pull-ups
6 Burpee Box Jump-Overs (24/20”)
12 Alternating Dumbbell Snatches (50/35 lb)

“ENDURANCE (AKA SWEAT SESH)”

Four to six sets @ 85-90% effort:
15-12-9
Bike Erg Calories
Ski Calories

Rest 2 minutes b/t sets