*Do a set every 2 minutes.
3 Position Power Clean + 2 Push Jerk @ 60% 1 RM Clean and Jerk
3 Position Power Clean + 2 Push Jerk @ 65% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 70% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 73% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 73+% 1 RM Clean and Jerk
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Ski OR Row (moderate)
10 Banded Good Morning
10 Single Arm Dumbbell Suitcase Deadlift (each arm, moderate)
50 Single Unders
-Then-
Warm Up to workout weight.
2. Workout Prep
1 Set: (at workout pace)
3/2 Calorie Ski (OR Row)
2 Deadlifts (at workout weight)
10 Crossovers
Partner AMRAP 21 Minutes
(You go I Go)
14/11 Calorie Ski (OR Row)
14 Deadlifts (185/125)
28 Crossovers
1 minute Scorpion Stretch
2 Minutes Downward dog to Upward Dog Transition
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