*Do a set every 1 minute and 30 seconds.
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7/10 RPE
*Pause in receive for 2 seconds on both pause movements.
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Row OR Ski (moderate)
5 Wall Ball (light)
10 Kip to Swing
15 Banded Good Morning
20 Alt. Leg V-Up
-Then-
Warm Up to Sandbag Clean weight w/3 Chest to Bar Pull Ups after each set.
2. Workout Prep
1 Set: (at workout pace)
1 Sandbag Cleans (at workout weight)
3 Chest to bar Pull Ups
6 Toes to bar
9 Wall Balls (at workout weight)
For time
10 Sandbag Cleans (150/100) (OR 10 Power Cleans (205/135))
20 Chest to bar Pull Ups
40 Toes to bar
80 Wall Balls (20/14)
40 Toes to bar
20 Chest to bar Pull Ups
10 Sandbag Cleans (150/100) (OR 10 Power Cleans (205/135))
Time Cap: 20 minutes
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement
2. 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
3. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean