1 Front Squat @ 8/10 RPE
1 Front Squat @ 8.5/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 9.5/10 RPE
1 Front Squat @ 10/10 RPE
1. Movement Prep/Activation and Increasing Heart Rate
6 minutes moving through:
1:00 Row (moderate)
15 Banded Good Morning
10 High Pull (45/35)
5 Tall Clean to power stance (45/35)
10 Single Arm Press (moderate)
-then-
Warm Up to workout weight at each movement.
2. Workout Prep
1 Set (at workout pace):
3 Deadlifts (at workout weight)
2 Hang Cleans (at workout weight)
1 Push Jerks (at workout weight)
AMRAP 10 Minutes
12 Deadlifts (155/105)
9 Hang Cleans (155/105)
6 Push Jerks (155/105)
*Each round must remain unbroken
For TIME:
3-6-9-12
Kipping Handstand Push Up
Box Jump Overs 24/20
— rest 1 minute —
12-9-6-3
Box Jump Overs
Kipping Handstand Push Ups
Score includes the 1 minute of rest
1. Mayhem Hip Halo Activation
* 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats
2. Barbell Prep
2-3 Sets of Front Squat Skill Transfer Exercises
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)