January 31, 2024 – Performance

Warm-Up | Performance
One set of:
Row x 500m, nasal breathing only

Followed by…

Two sets of:
Dumbbell Suitcase Deadlift x 8 reps, right
Dumbbell Waiter’s Carry x 50 feet, right
Dumbbell Suitcase Deadlift x 8 reps, left
Dumbbell Waiter’s Carry x 50 feet, left

If working on the Performance track, also complete one to two sets of:
“Hunter’s Clean Warm-up”
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Clean & Push Press x 5
Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Clean & Jerk x 5

Then…

A.
Every 90 seconds, for 18 minutes (12 sets) of:
Clean & Jerk x 1 rep

Start at 60% and build each set to today’s “heavy.”

B.
“Grettel”
Ten rounds for time:
3 Ground to Overhead (135/95 lbs)
3 Bar-Facing Burpees