June 13, 2025-Performance

General Warm-Up

Three sets of:
50 Foot Suitcase Carry (right)
5 Single Arm Deadlifts (right)
50 Foot Suitcase Carry (left)
5 Single Arm Deadlifts (left)
5 Goblet Hold Kang Squats
*Pull-Up Progression*

Set 1 – 15-20 Second Hang
Set 2 – 8-10 Scap Pull-Ups
Set 3 – 4-6 Strict Pull-Ups or Ring Rows

Followed by…

Two sets of:
5 Clean Grip Romanian Deadlifts
5 Muscle Cleans
5 Front Squats
5 Power Cleans
*Empty bar up to 95/65lbs

A.

Every 90 seconds, for 18 minutes (12 sets of):
Clean (Power or Squat – pick 1 and stick with it)

Sets 1-3: 1.1.1 reps @ 60-65%
Sets 4-6: 1.1 reps @ 65-70%
Sets 7-8: 1.1 reps @ 70-75%
Sets 9-12: 1 rep @ 75+%

*Build based on quality.

*1.1.1 = 1 rep, rest 5-10 seconds, 1 rep, rest 5-10 seconds, 1 rep.

B.
Performance RX+ & RX
For time:
Pick TWO of the following 3 round options and perform them back to back, for time…

Option A:
Three rounds for time of:
5 Ring Muscle Ups
5 Squat Cleans (225/155lbs or 60% of 1RM Clean)

Option B:
Three rounds for time of:
12 Chest-to-Bar Pull-Ups
5 Squat Cleans (225/155lbs or 60% of 1RM Clean)

Option C:
Three rounds for time of:
10 Strict Handstand Push-Ups
5 Squat Cleans (225/155lbs or 60% of 1RM Clean)

Option D:
Three rounds for time of:
5 Wall Walks
5 Squat Cleans (225/155lbs or 60% of 1RM Clean)

Examples…
-One athlete picks Option A followed by Option D
-Another athlete picks Option B followed by Option C
-A third athlete picks Option D followed by Option B.

Goal = <14 minutes
Time Cap = 16 minutes