April 24, 2025 – Performance

General Warm-Up
200 Meter Row Erg

and then…

Two rounds of:
With 2.5 lb plates complete:
Y, T, W’s x 8-10 reps
150 Meter SkiErg

followed by…

5 Shoulder Press
5 Push Press
5 Push Jerk
Take a 1-2 minute break, then complete again with a light or moderate weight

A.
Six sets of:
1 Strict Press + 2 Push Press + 3 Push Jerk
(build to a heavy)
Rest 2:30

Suggested starting weights:
Men Start at 50% of 1RM C&J
Women Start at 45% of 1RM C&J.

B.
Full Effort
As many rounds and reps as possible in 12 minutes:
5 Shuttle Runs (25′ down; 25′ back)
10 Shoulder to Overhead (135/95 lbs)
10 Burpee Box Jump Overs (24/20″)

Full Victory
As many rounds and reps as possible in 12 minutes:
5 Shuttle Runs (25′ down; 25′ back)
10 Shoulder to Overhead (95/65 lbs)
10 Burpee Box Step Overs (24/20″)

Goal: 5+ rounds

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