*Do a set every 1 minute and 30 seconds.
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
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7.5/10 RPE
*Pause Power Clean/Pause Push Jerk: pause in receive for 2 seconds.
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Jog
10 Kip to Swing
20 Alt. Leg V-Up
10 Single Arm Press (each arm, moderate)
5 Hand Release Push Up
2. Workout Prep
1 Set: (at workout pace)
100m Run
4 Toes to Bar
2 Push Press (at workout weight)
2 V Ups
2 Push Ups
AMRAP 20 Minutes
200m Run
20 Toes to Bar
20 Push Press (115/80)
200m Run
20 V Ups
20 Push Ups
*Minimum of 5 reps unbroken at a time on toes to bar and V Ups throughout!!!!
**Minimum of 10 reps unbroken at a time on push press and push ups throughout!!!
1-2 Hill(s) (400m) Cool Down Pace
2-3 minute Alternating Calf Stretch
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
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean