May 19, 2025 – Performance

General Warm-Up
Two-three rounds of:
10 Banded Sumo Good Mornings
12 Banded Face Pulls
12 Medicine Ball Reverse Lunge and Twist
10 Medicine Ball Kang Squat

Then…
Two Times Through…
3 Snatch Grip Romainian Deadlift
3 Low Hang Muscle Snatch
3 Overhead Squats
3 Snatch Balance
3 Snatch Sotts Press

A.
High Hang Snatch
3 sets (Every 1:30) – 3-4 reps (50-60%1RM Snatch)
3 sets (Every 1:30) – 2-3 reps (55-65%1RM Snatch)
3 sets (Every 2:00) – 2 rep (60-70%1RM Snatch)

B.
Full Effort
Four rounds for time:
300/250 Meter Row
12 Burpees over the Barbell
9 Snatches (115/75 lbs)

Goal < 12 Minutes
Time Cap – 15 Minutes

Full Victory
Four rounds for time:
250/200 Meter Row
10 Burpees over the Barbell
8 Snatches (95/65 lbs)

Goal < 12 Minutes
Time Cap – 15 Minutes