*Do a set every 1 minute and 30 seoncds.
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 60-65% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 60-65% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean
Scoring: Load
Movement Prep/Activation
10 Minutes Moving Through:
1:00 Echo Bike (easy-moderate)
5 Wall Ball (light)
6 Kip to Swing
4 Kipping Pull Up
2 Kipping Chest to Bar Pull Up
5 Box Dip
Workout Prep
1 Set (at workout pace)
3/2 Calorie Echo Bike
2 Bar Muscle Ups
5 Wall Balls 20/14 (at workout weight)
For Time
15/12 Calorie Echo Bike
10 Bar Muscle Ups
Max Unbroken Wall Balls 20/14 (10/9)
-Rest 1 minute b/t sets-
*Continue to repeat the Triplet until you reach 150 Wall Balls (20/14)
Scoring: Time
Intended Workout RPE: 9.5 – 95% – very high intensity
Target Time: sub 14 minutes (score includes built in rest)
Time Cap: 20 minutes (score includes built in rest)
For Time:
3 rounds of:
20 Wall Ball Sit Ups [20/14]20 Toes to Bar
– Rest 1 minute between rounds –
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1 Min Couch Stretch
2x 1 Min Ring Bicep Stretch
2×8 Bretzel
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. 2x Burgener Warm Up Clean – 3-5 reps of each movement.
3. 2 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)