June 3, 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…

A.
Every 2:30, for 15 minutes (6 sets) of:
Power Clean + Front Squat + Hang Clean

Start at approximately 65-70% of your 1-RM Clean and build from there over the course of the 6 sets.

B.
Every 4 minutes, for 20 minutes (5 sets) for times:
30/22 Calories of Assault Bike or 40/30 Meter Row
30 Single-Arm Kettlebell Snatches*

*Partition the reps between arms however you’d like. If you’re not comfortable with the kettlebell snatch, use a dumbbell and perform a hang snatch – passing the dumbbell below the waist to start each rep and finishing overhead