2 Hang Clean + 1 Split Jerk @ 70% 1 RM Clean and Jerk
2 Hang Clean + 1 Split Jerk @ 73% 1 RM Clean and Jerk
1 Hang Clean + 1 Split Jerk @ 75% 1 RM Clean and Jerk
1 Hang Clean + 1 Split Jerk @ 75% 1 RM Clean a)
*Hang is from above the knee.
1. Movement Prep/Activation and Increasing Heart Rate 1-2 Sets
- 1:00 Jog
- 10 Abmat Sit Up
- :30 Ski (moderate)
- 10 Hanging Scap Retraction
- 5 Tempo Banded Chin Up 2.
Workout Prep 1 set (at workout pace): 4 Shuttle Runs (25ft = 1 rep) 4 GHD Sit Ups 4/2 Calorie Ski (or Row) 1 Rope Climbs
4 Sets (1 set every 2:30)
16 Shuttle Runs (25ft = 1 rep)
20 GHD Sit Ups
-Rest 5 minutes-
4 Sets (1 set every 2:30)
20/16 Calorie Ski (or Row)
4 Rope Climbs (OR 6 Muscle Up)
*REPEAT From December 6, 2022
Time Cap Each Set 2min 15 Secs
8 Minutes on the Minute [EMOM]
Odd minute: 30 seconds of Handstand Shoulder Taps [RX+ would be freestanding]
Even minute: 2 Wall Walks
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 3-5 reps at each movement for Burgener Warm Up and Skill Transfer *