June 9, 2025-Performance

General Warm-Up

2 Minute Jog or Easy Bike

Followed by…

Two sets of:
50 Foot Lateral Monster Walk (left and right)
10 Single Leg Hip Bridges (each leg)
10 PVC Pipe Pass Throughs
5 PVC Pipe Overhead Squats

Followed by…

Three sets of:
5 Snatch Grip Romanian Deadlifts
5 Hang Muscle Snatches
5 Snatch Grip Push Press
5 Hang Power Snatches
*PVC Pipe up to 95/65lbs

A.

Mid-Thigh Hang Snatch

Every 2 minutes, for 6 minutes (3 sets of):
3 reps @ 55-65% of 1RM Snatch

Followed by…

Every 2 minutes, for 6 minutes (3 sets of):
2 reps @ 60-75% of 1RM Snatch

Followed by…

Every 2 minutes, for 6 minutes (3 sets of):
1 rep @ 70-80% of 1RM Snatch

B.

Performance RX+
“Nancy”
Five rounds for time of:
400 Meter Run
15 Overhead Squats (95/65lbs)

Performance RX
Five rounds for time of:
400 Meter Run
15 Front Squats (95/65lbs)

Goal = <16 Minutes
Time Cap = 18 Minutes