April 14, 2025 – Performance

General Warm-Up

Two rounds:
200 Meter Row
10 Jumping Air Squats
10 Ball Slams

and then…

6 Romanian Deadlift
6 Hang Muscle Clean
6 Pause Front Squats
6 Good Mornings
6 Pause Back Squat

Depending on class timeline, this part can be completed 1-2x, with empty bar-95/65lbs

4 Hang Squat Cleans
4 Front Squats
4 Front Rack Reverse Lunges
4 Front Squats
4 Low Hang Squat Cleans

A.
Eight sets (Every 2:00):
Clean + Front Squat + Hang Clean

B.
Full Effort
Three rounds for time:
400 Meter Run
12 Power Cleans @ 155/105 lbs

Goal < 9:00
Cap – 12:00

Full Victory
Three rounds for time:
400 Meter Run
12 Power Cleans @ 115/75 lbs

Goal < 9:00
Cap – 12:00