October 21, 2024 – Performance

Warm-Up | Performance
One set of:
Frog Stretch x 2 minutes
Cross-Bench Pull-Over x 10 reps

Two sets of:
Single-leg jump rope x 15 seconds per side
Air Squat x 15 reps
Hollow Hold x 30 seconds

If cleaning on the Performance track today, additionally perform one to two sets of:
“Three-Position Clean Warm-Up”
High Hang Power Clean x 3 + 3 Front Squats
Low Hang Power Clean x 2 + 2 Front Squats
Slow Pull Clean x 1

A.
Every 2 minutes, for 6 minutes (3 sets) of:
2 Clean Lift-Offs + Power Clean @ 60% of 1-RM Clean

Immediately followed by…

Every 2 minutes, for 16 minutes (8 sets) of:
Clean x 2 reps @ 75-85%

B.
For time:
50/35 Calories of Assault Bike
25 Ground to Overhead (135/95 lbs)