Wave 1
3 Power Clean @75% 1RM Power Clean
2 Power Clean @78% 1RM Power Clean
1 Power Clean @80% 1RM Power Clean
Wave 2
3 Power Clean @75-78% 1RM Power Clean
2 Power Clean @80% 1RM Power Clean
1 Power Clean @83-85% 1RM Power Clean
Wave 3
3 Power Clean @80% 1RM Power Clean
2 Power Clean @83-85% 1RM Power Clean
1 Power Clean @88-90% 1RM Power Clean
*Rest as needed between waves.
1 Pause Front Squat + 2 Front Squat @65-68% 1RM Front Squat
1 Pause Front Squat + 2 Front Squat @65-68% 1RM Front Squat
1 Pause Front Squat + 2 Front Squat @70-73% 1RM Front Squat
1 Pause Front Squat + 2 Front Squat @70-73% 1RM Front Squat
1 Pause Front Squat + 2 Front Squat @75% 1RM Front Squat
1 Pause Front Squat + 2 Front Squat @75% 1RM Front Squat
*Rest as needed between sets.
**Pause Front Squat is 3 Seconds in the bottom.
Movement Prep/Activation and Increasing Heart Rate
1 Set of Row, Ski and Bike
:30 easy
:30 moderate
:30 easy
:20 moderate/fast
:30 easy
:10 fast
:10 sprint
2 Sets:
Ski 500m
-Rest 1 minute-
Row 500 meters
-Rest 2 minutes-
Bike Erg 1000 meters/
Echo 24/19
-Rest 3 minutes b/t sets-
*Scoring each individual machine time every set.
*Repeat from August 29, 2023.
- Target Time each set: sub 8 minutes 30 seconds (men)/9 minutes (women) (Includes 3 minutes of rest)
- Time Cap each set: 9 minutes 30 seconds (men)/10 minutes (women)
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
3. Barbell Prep
Burgener Warm Up Clean – 3-5 reps of each movement.