October 29, 2024 – Performance

Warm-Up | Performance
Banded Lat Stretch x 30-60 seconds per side
Banded Sampson Stretch x 30-60 seconds per side
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps

Followed by…

Three Sets:
5 Medball Cleans
Rest as needed

Followed by…

30 seconds Assault Bike
3 Burpees
20 seconds Assault Bike
3 V-Ups
10 seconds Assault Bike
3 Toes-to-Bar

Then…

A.
Every minute, on the minute, for 4 minutes:
Clean x 3 reps @ 50-65% of 1-RM

Rest until the clock reaches 6 minutes, and then perform…

Every 90 seconds, for 6 minutes (4 sets) of:
Clean x 2 reps @ 70-85% of 1-RM

Rest until the clock reaches 12 minutes, and then perform…

Every 2 minutes, for 10 minutes (5 sets) of:
Clean x 1 rep @ 85+%

B.
For time:
10 Ring Muscle-Ups
20 Power Cleans (155/105 lbs)
40/30 Calories of Assault Bike