March 27, 2025 – Performance

General Warm-Up

500 Meter Row Erg

followed by…

Two rounds of:
15 Banded Face Pulls
10 Second Barbell Press (With Snatch Grip) x 5 reps
15 Band Pull Aparts

and then…

Specific Warm-Up
Everyone grab a barbell
Clean Deadlift x 3 Reps
Clean High Pull x 3 Reps
Muscle Clean x 3 Reps
Shoulder Press x 3 Reps
Power Clean + Push Press x 3 Reps
Clean from ‘2 Below the Knee

A.

Eight Sets (Every 2:00)
Clean x 1.1
(rest 10 seconds between singles)

B.

Full Effort
Ten rounds for time of:
3 Power Cleans (165/115 lbs)
3 Bar-Facing Burpees

Full Victory
Ten rounds for time of:
3 Power Cleans (135/95 lbs)
3 Bar-Facing Burpees

Goal < 8:00
Time Cap – 12:00