September 27, 2024 – Performance

Warm-Up | Performance
400m run into
60 sec Single Unders
60 sec Double Under practice

Normal-grip Scap Pull-ups x 5
Wide-grip scap pull-ups x 5
Close-grip scap pull-ups x 5

If you are doing Performance:
Bergener Warm-up
High Hang snatch x 3
Hang Snatch x 3
Full Snatch x 3

Then…

Against a 4-minute running clock, for max reps:
400 Meter Run
40 Double Unders
10 Chest-to-Bar Pull-Ups
Max Reps of Snatch (135/95 lbs)

Rest 2 minutes, and repeat for a total of six (6) sets – 36 minutes total.