7 Sets
[E:/1:30].1 High Hang Power Snatch + 1 Power Snatch from Above Knee + 1 Power Snatch @ 65-75% 1RM Snatch
Partner Throwdown!
Split all reps evenly
For Time:
3 sets
600m Row/Ski
20 Strict Pull-Up
30 Push Ups
-rest 3 minutes-
Partner Split Evenly
100 DB Bench Press (2x 50/35)**
*Every time you break perform 1 Legless Rope Climb/OR regular (OR Pull to stand)
-rest 3 minutes-
100 ring row with feet elevated and body parallel to the ground
*Every time you break complete: 10 strict dips (Ring OR Bar)
Movement Prep/Activation
6-10 minutes through smooth:
1:00 Ski (easy)
10 Scap Pull Up
10 Single Arm Bench Press (each arm, moderate)
-then build to bench press weight for the workout and do 1-2 legless rope climbs-(or regular))
Workout Prep
Use set 1 of the workout as your workout prep
2 rounds:
set 1: 6 reps @20% of your 1RM Weighted Ring Dip [does not have to be unbroken but aim for unbroken]
-rest as needed-
set 2: 5 reps @30% of your 1RM Weighted Ring Dip [does not have to be unbroken but aim for unbroken]
-rest as needed-
set 3: 4 reps @40% of your 1RM Weighted Ring Dip [does not have to be unbroken but aim for unbroken]
-rest as needed-
set 4: max effort unbroken with no weight
-rest 2 minutes b/t rounds-
*If you feel great, you can repeat for a 3rd round. Otherwise 2 is plenty!
**SCORE IS SET 4: MAX UNBROKEN WITH NO WEIGHT
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 Snatch – 3-5 reps at each position