April 28, 2025 – Performance

General Warm- Up

Row or Run 400 Meters

With a PVC Pipe, complete:
10 Toe Touches
10 Samson Lunges (5 reps each side)
10 Medince Ball Hamstring Curls

5 Clean Deadlift
5 Clean Pull
5 Muscle Clean (From Mid Shin)
5 Front Squat
5 Clean Grip Sotts Press

A.
Eight Sets (Every 2:00)
Clean x 1.1
(rest 10 seconds between singles)

B.
Full Effort
Five rounds (every 3:00) for times:
12/9 Calorie Assault Bike
6 Hang Power Cleans (155/115 lbs)

Full Victory
Five rounds (every 3:00) for times:
12/9 Calorie Assault Bike
6 Hang Power Cleans (115/85 lbs)

Goal < 90 seconds per round