3 Sets (New set every 2 minutes)
2x (1 Clean Pull + 1 Power Clean) @78-85% 1RM Power Clean
3 Sets (New set every 2 minutes
1 Clean Pull + 1 Power Clean @88-90+% 1RM Power Clean
Movement Prep/Activation
Echo Bike
Arms & Legs: 30sec easy, 20sec mod, 10sec fast,
Rest 15 sec,
Legs Only: 30sec easy, 20sec mod, 10sec fast,
Rest 15 sec,
Arms Only: 30sec easy, 20sec mod, 10sec fast
-Then-
Ski
:45 easy
:30 moderate
:30 easy
:30 moderate/fast
:30 easy
:30 fast
:30 easy
5 Sets
AMRAP 3 minutes
30/24 Calorie Echo Bike
Max Calorie Ski
-rest 2 minutes between sets-
- Intended Workout RPE: 8.5 – 85% – high intensity
- Target Calories each set: 60/48+
- Minimum Calories before scaling each set: 45/38
Death by Wall Facing Strict Handstand Push Ups
Minute 1: Wall Facing Strict Handstand Push Ups
Minute 2: 2 Wall Facing Strict Handstand Push Ups
Minute 3: 3 Wall Facing Strict Handstand Push Ups
etc…contnue this pattern until failure
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.
3x High Hang Clean + 3x Hang Clean + 3x Clean