2 sets:
AMRAP 2 Minutes
100 Double Unders
Max Wall Walk in the time remaining
-rest 2 minutes-
AMRAP 2 Minutes
100 Double Unders
Max Toes to Bar in the time remaining
-rest 2 minutes b/t sets-
- Intended Workout RPE: 8.5 – 85% – high intensity
- Target Reps each set: 5+ for wall walks and 20+ for toes to bar
- Time Cap each set: 3 for wall walks and 15 for toes to bar
Burgener Warm Up Clean – 3-5 reps of each position
2 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
Wave 1
2 Hang Power Clean + 2 Push Press @55% 1RM Power Clean
2 Hang Power Clean + 2 Push Press @60% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @65% 1RM Power Clean
Wave 2
2 Hang Power Clean + 2 Push Press @60% 1RM Power Clean
2 Hang Power Clean + 2 Push Press @65% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean
Wave 3
2 Hang Power Clean + 2 Push Press @60% 1RM Power Clean
2 Hang Power Clean + 2 Push Press @65% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean
E:/1:30
Hip Halo
Banded 7’s
Movement Prep/Activation
1-2 Sets
1:00 Ski (OR Row) (moderate)
50 Single Under
5 Inchworm w/Push Up
:15 Wall Facing Handstand Hold
10 Alternating V Ups
5 Kip to Swing
-Then-
Warm up to full movements.
Workout Prep
1 set (at workout pace):
10 Double Under
1 Wall Walk
4 Toes to bar