<10 min>
*Do a set every 2 minutes.
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 6/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 6.5/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 7/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 7.5/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 8/10 RPE
*Pause in bottom of clean for 2 seconds.
**Pause in the receive of the push jerk for 2 seconds.
Scoring: Load
1-2 Sets
1:00 Cardio (moderate)
20 Alternating Leg V-Up
5 No Jump Burpee
10 shrugs in handstand into 2 Controlled Negative Handstand Push Up
5 Kip to Swing
1 halfway rope climb
Workout Prep
1 Set: (at workout pace)
5 Toes to Bar
4 Burpee to Bar (6” reach)
3 Strict Handstand Push Ups
2 Bar Muscle Ups
1 Rope Climbs
<13min>
50 Toes to Bar
40 Burpee to Bar (6” reach)
30 Strict Handstand Push Ups
20 Bar Muscle Ups
10 Rope Climbs
*REPEAT from November 2, 2022
2 minute Lat Smash (each side)
2 minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)
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
Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean