3 Power Clean @ 6/10 RPE
2 Power Clean @ 7/10 RPE
1 Power Clean @ 8/10 RPE
3 Power Clean @ 7/10 RPE
2 Power Clean @ 8/10 RPE
1 Power Clean @ 9/10 RPE
1 Power Clean @ 9+/10 RPE
1 Power Clean @ 9+/10 RPE
)
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Row (moderate)
:30 Jog
5 No Jump Burpee
10 Lateral Hop Over Rower
5 Broad Jump
2. Workout Prep
1 Set: (at workout pace)
3/2 Calorie Row
2 Burpee Over Rower
100m Run
2 Burpee Broad Jumps
2 sets (1 set every 10 minutes)
20/16 Calorie Row
20 Burpee Over Rower
20/16 Calorie Row
-at 5 minutes-
200m Run
15 Burpee Broad Jumps (4/3ft)
200m Run
-rest until 10 minutes then start at the top-
*4 Min Time Cap each Set
0:00 – 5:00 complete 20/16 Calorie Row, 20 Burpees over the Rower and 20/16 Row ; rest any time you have remaining.
5:00 – 10:00 complete 200m run, 15 burpee broad jumps, 200m run; rest any time you have remaining
10:00 – 15:00 complete set 2 of row, burpee, row.
15:00-20:00 complete set 2 of run, burpee broad jump, run
20:00 – 25:00 complete set 3 of row, burpee, row
25:00 – 30:00 complete set 3 of run, burpee broad jump, run
30:00 – 35:00 complete set 4 of row, burpee, row
35:00 – 40:00 complete set 4 of run, burpee broad jump, run
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