September 16, 2024 – Performance

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

Followed by…

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

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

Then…

A.
Every 2 minutes, for 24 minutes (10 sets):
Snatch x 1 rep

Build to today’s 1-RM.

Compare your results to April 29, 2024.

B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)