*Do a set every 2 minutes.
2 Clean Pull + 1 Power Clean + 1 Push Jerk @ 68% 1 RM Power Clean and Jerk
2 Clean Pull + 1 Power Clean + 1 Push Jerk @ 70% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 75% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 80% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 83-85+% 1 RM Power Clean and Jerk
1-2 Sets
1:00 Jog (25ft Shuttle Jogs)
15 Banded Good Morning
10 Single Arm Suitcase Deadlift (each arm, moderate)
5 Inchworm w/Push Up
:30 Wall Facing Handstand Hold
-Then-
Warm Up to Deadlift weight.
Workout Prep
1 Set: (at workout pace)
1 Shuttle Runs (50ft) (each, at the same time)
3 Synchro Deadlifts (at workout weight)
1 Wall Walks (each)
Partner Workout:
AMRAP 15 Minutes
10 Shuttle Runs (50ft) (each, at the same time)
10 Synchro Deadlifts (225/155)
10 Wall Walks (split as desired)
10 Shuttle Runs (50ft) (each, at the same time)
10 Synchro Deadlifts (225/155)
Individual Version:
AMRAP 15 Minutes
10 Shuttle Runs (50ft)
10 Deadlifts (225/155)
5 Wall Walks
10 Shuttle Runs (50ft)
10 Deadlifts (225/155)
Complete 3 Wall Walks onto a 6 inch plate
—rest 1 minute—
Complete 4 Wall Walks onto a 4 inch plate
—rest 1 minute —
Complete 5 Wall Walks onto a 2 inch plate
**Include rest time in score.
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