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Hang Pause in the Hole Clean 3-2-1-3-2-1
<9 Min>
*Do a set every 1 minute and 30 seconds.
3 Hang Pause In the Hole Clean @ 6/10 RPE
2 Hang Pause In the Hole Clean @ 7/10 RPE
1 Hang Pause In the Hole Clean @ 8/10 RPE
3 Hang Pause In the Hole Clean @ 7/10 RPE
2 Hang Pause In the Hole Clean @ 8/10 RPE
1 Hang Pause In the Hole Clean @ 9/10 RPE
*Hang is from below the knee.
Scoring: Load
Movement Prep/Activation & Increasing Heart Rate
10 Leg Swings Forward (each side)
10 Leg Swings Lateral (each side)
15ft high knees
15ft butt kicks
15 foot side shuffle (each way)
15ft Toes out walk
15ft Toes in walk
15ft Heels walk
15ft Toes walk
1:00 Jog
:30 Run (build from moderate to fast)
5 Inchworms
5 Kettlebell Swing (moderate to heavy)
Workout Prep
1 Set: (at workout pace)
100m Run
3 Calorie Row
3 Devil Press (at workout weight)
3 Calorie Row
100m Run
Vincent van Gogh
<24 Min>
Land, Water, Air Development
800m Run @ highest, sustainable effort
-rest 3 minutes-
24 Calorie Row
24 Devil Press (2×50/35)
24 Calorie Row
-rest 3 minutes-
800m Run @ highest, sustainable effort
Scoring: Time
2-3 minute Alternating Calf Stretch
2 minute Ankle Dorsiflexion Stretch (each side)
*you choose which stretch you get the most stretch out of)
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