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 4 minutes, for 20 minutes (5 sets) for times:
12 Deadlifts (135/95 lbs)
12 Power Cleans (135/95 lbs)
12 Alternating Reverse Lunges (135/95 lbs)
B.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)
A. 1:28-1:50-2:20-2:31-2:41 Rx
B. Ok
A. 3 rounds
2:20/1:52/1:32/1:24/1:14
1:28/1:21/1:24/1:29/1:27 Rx
A. 1:22/1:19/1:15/1:17/1:14 RX
A.
2:21/2:23/2:26/2:30/3:02 RX
B.
Completed.