June 21, 2024 – Performance 

Warm-Up | Performance
Three sets of:
Kettlebell Suitcase Carry x 50ft per arm
Hollow Hold x 30 seconds
Kettlebell Sumo Deadlift x 10 reps

Followed by…

Two sets of:
Piked Handstand Push-up x 10 reps
Kettlebell Romanian Deadlift x 10 reps

Then…

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1
(staying with weight used last week – or around 80% of your 1-RM Deadlift)
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Hang Power Cleans (95/65 lbs)
12 Front-Racked Barbell Alternating Reverse Lunges (95/65 lbs)