April 8, 2025 – Performance

General Warm-Up

500 Meter Row (easy pace)

Followed by…

Two rounds:
Banded Face Pulls x 15 reps
Barbell Presses (slow and controlled) x 5 reps
Band Pull Aparts x 15 reps

and then …

One set of:
5 Shoulder Press
5 Push Press
5 Push Jerk

Have members work transitions from lift to lift.
Build here too if possible.

A.

Six sets of:
Push Press x 1 rep + Push Jerk x 2 reps
Rest 2 minutes

Start at 70% of your 1-RM Push Press and build over the course of the 6 sets.

B.

Full Effort (Performance)
Five sets for times:
20 Single Arm Alternating Dumbbell Snatches (50/35 lbs)
12 Burpees over Dumbbell
Rest 60 seconds

Full Victory
Five sets for times:
20 Single Arm Alternating Dumbbell Snatches (35/25 lbs)
10 Burpees over Dumbbell
Rest 60 seconds

Goal: 75 seconds per set