*Do a set every 2 minutes.
3 Power Clean @ 6/10 RPE
2 Power Clean @ 7/10 RPE
1 Power Clean @ 8/10 RPE
1 Power Clean @ 9/10 RPE
1 Power Clean @ 10/10 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
15 Back Squat (from floor) – build in weight each set.
2. Workout Prep
1 Set: (at workout pace)
200m Row Warm Up
3 Back Squat (at workout weight)
3 Bar Facing Burpee
100m Row Cool Down
30-20-10
Back Squat (135/95)
Bar Facing Burpee
-300m Run after each set of Bar Facing Burpees-
Time Cap: 16 minutes
Barbell Taken from the Ground
8 minute EMOM
Every minute on the minute complete:
3 Kipping Bar Muscle Ups into 6 Bar Dips
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