*Do a set every 2 minutes.
1 Clean Deadlift + 1 Hang Pause Power Clean + 1 Power Clean + 1 Pause Split Jerk @ 6.5/10 RPE
1 Clean Deadlift + 1 Hang Pause Power Clean + 1 Power Clean + 1 Pause Split Jerk @ 7/10 RPE
1 Clean Deadlift + 1 Hang Pause Power Clean + 1 Power Clean + 1 Pause Split Jerk @ 7.5/10 RPE
1 Clean Deadlift + 1 Hang Pause Power Clean + 1 Power Clean + 1 Pause Split Jerk @ 8/10 RPE
*Hang Pause Power Clean: Pause in receive for 3 seconds.
**Pause Split Jerk: Pause in split for 3 seconds.
*I want this to be “touch n go”. No putting the barbell down.
Movement Prep/Activation and Increasing Heart Rate
In 4-5 minutes warm Up to Dumbbell Snatch weight w/1 Strict Handstand Push Up and 1 Burpee Box Get Over after each set.
2. Workout Prep
1 Set (at workout pace)
3/2 Calorie Row
2 Dumbbell Snatch (at workout weight)
3/2 Calorie Ski Erg
1 Strict Handstand Push ups
3/2 Calorie Bike Erg
1 Burpee Box Get Overs (at workout height)
*Repeat from Saturday May 13, 2023.
2 Sets:
30/24 Calorie Row/Ski (OR 300m Run)
30 Dumbbell Snatch (50/35)
30/24 Calorie Row/Ski (OR 300m Run)
15 Strict Handstand Push ups
18/14 Echo Bike
20 Burpee Box Get Overs (48/40)
-rest until 15:00-
Sub Still RX:
30 Burpee Box Jump Overs (24/20)
Target Time each set: 8-9 minutes
Time Cap each set: 12 minutes
1-2 minute Lacrosse Ball Glute Smash (each side)
1-2 minute Lacrosse Ball Trap Smash (each side)
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 – 3-5 reps of each movement.
-Into-
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)