1 Hang Clean Pull + 1 Hang Pause Squat Clean + 1 Hang Squat Clean + 1 Push Jerk @ 5/10 RPE
1 Hang Clean Pull + 1 Hang Pause Squat Clean + 1 Hang Squat Clean + 1 Push Jerk @ 5.5/10 RPE
1 Hang Clean Pull + 1 Hang Pause Squat Clean + 1 Hang Squat Clean + 1 Push Jerk @ 6/10 RPE
1 Hang Clean Pull + 1 Hang Pause Squat Clean + 1 Hang Squat Clean + 1 Push Jerk @ 6.5/10 RPE
1 Hang Clean Pull + 1 Hang Pause Squat Clean + 1 Hang Squat Clean + 1 Push Jerk @ 7/10 RPE
*Pause is in the bottom of the squat for 2 seconds.
Go from the hang right above the knee.
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Ski OR Row (moderate)
10 Hanging Scap Retraction
10 Straight Arm Banded Pull Down
5 Inchworms with push up
10 Wall Ball (light)
2. Workout Prep
1 Set: (at workout pace)
2 Strict Pull Ups
2 Strict Ring Dips
3 Wall Balls (at workout weight and height)
3 sets:
AMRAP 5 Minutes
5 Strict Pull Ups
5 Strict Ring Dips
15 Wall Balls (30/20) (10/9ft)
-rest 3 minute b/t sets-
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