April 11, 2024 – Performance

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.