Thank you for your help!
*Do a set every 2 minutes.
3 Power Clean @ 6/10 RPE
3 Power Clean @ 6.5/10 RPE
2 Power Clean @ 7/10 RPE
2 Power Clean @ 7.5/10 RPE
1 Power Clean @ 8/10 RPE
1 Power Clean @ 8.5/10 RPE
1 Power Clean @ 9/10 RPE
)
1. Movement Prep/Activation and 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
-then-
1:00 Jog
5 Step In and Step Out Burpee
5 Burpee
2. Workout Prep
1 Set: (at workout pace)
2 Burpee to 12” Target
100m Run
2 Burpee to 6” Target
200m Row
2 Burpee with Overhead Clap and jump
2 Sets
400m Run
500m Row
30 Burpee*
-rest 3 minutes between sets-
Set 1: Burpee to 6” Target
Set 2: Burpee with Overhead Clap and jump
Time Cap 7 Mins each set
1-2 minute Hamstring Smash (each side)
2 minute Seated QL Stretch (each side)
10 minute EMOM
Every minute on the minute
4 Chest To Bar into 3 Bar Muscle Ups
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