*Do a set every 2 minutes.
1 Power Clean to Parallel + 1 Hang Power Clean + 1 Floating Power Clean +1 Power Clean + 1 Push Jerk + 1 Split Jerk
@ 62-65% 1 RM Power Clean
@ 65-70% 1 RM Power Clean
@ 70-73% 1 RM Power Clean
@ 73-75% 1 RM Power Clean
@ 75-75+% 1 RM Power Clean
Scoring: Load
2-3 Sets (increasing weight)
1:00 Bike
10 yard Sled Push (empty)
1:00 Row OR Ski
10 yard Hand Over Hand Sled Pull (empty)
Partner Workout:
5 Rounds (each)
25 yard Sled Push (145/125)
25 yard Hand Over Hand Sled Pull (145/125)
-trade out rounds with partner-
*Add 45/25 pounds each round

**Each partner does a round at each weight
Individual Version:
5 Rounds
25 yard Sled Push (145/125)
25 yard Hand Over Hand Sled Pull (145/125)
-Rest 1:1 between sets-
*Add 45/25 pounds each round
Workout Description Video:
youtube.com/watch?v=j1k_CmofkPw&list=PLvAVwtyBkTrQI-HBc_IXGUAzp0ip7M2wG&index=5
Target Time: sub 11 minutes
Time Cap: 15 minutes
Scale for SLED:
50ft Back Rack Lunge [95/65] – add 20/10 lbs each round
Choose 1-2 of the following:
2x :45 Ring Tricep Stretch
4x 5 Quad Foam Rolling (each leg)
2x 10 Shoulder Extension Bridge
Ring Tricep Stretch
Quad Foam Rolling
Shoulder Extension Bridges
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
Barbell Prep
Burgener Warm Up Clean – 3-5 reps of each movement.
Front Squat Skill Transfer Exercises – 3-5 reps of each movement.
3x High Hang Clean + 3x Hang Clean + 3x Clean