June 2, 2025 – Performance

General Warm-Up

Two rounds of:
250 Meter Row
10 Goblet Hold Alternating Lateral Lunges
10 Goblet Hold Good Mornings

5 Snatch Grip Romanian Deadlift
5 Snatch Pulls
5 Hip Muscle Santch
5 Snatch Grip Push Press
5 Snatch Balance
5 Overhead Squats

In the conditioning prep, allow for members to practice for two rounds to adjust the barweight if needed

A.
Four sets of:
Snatch Grip Behind Neck Push Press + Overhead Squat x 3 reps
Rest 75-90 seconds

Four sets of:
Power Snatch x 3 reps
Rest 75-90 seconds

B.
Full Effort
Ingrid
Ten rounds for time of:
3 Snatches (135/95 lbs)
3 Bar-Facing Burpees

Full Victory
Ingrid Lite
Ten rounds for time of:
3 Snatches (95/65 lbs)
3 Bar-Facing Burpees

Goal: Sub 8:00
Time Cap: 12:00