July 24, 2024 – Performance

Warm-Up | Performance
Two sets of:
Row x 90 seconds
Broad Jump x 3 reps

Followed by…

Three sets of:
“Plate Clean Warm-Up”
Kang Squat x 5 reps
Plate Ground-to-Overhead x 10 reps
Fast-Feet on Plate x 15 reps

Then…

Four rounds for time of:
400 Meter Run
10 Dumbbell Shoulder to Overhead (50/35 lbs)
10 Strict Pull-Ups
400 Meter Run
10 Dumbbell Hang Squat Cleans (50/35 lbs)
10 Toes to Bar