*Do a set every 3 minutes.
4 Sets
5 Position Pause Clean Deadlift + 3 High Hang Muscle Clean @5/10 RPE
*SKILL WORK: Meant to be with very light weight and working perfect mechanics and barbell efficiency.
Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
10 Calorie Row
5 Kip to Swing
5 Box Dip
-Then-
Warm up to workout weight w/1 Muscle Up after each set.
2. Workout Prep
1 set (at workout pace):
4/2 Calorie Row
2 Ring Muscle Ups
2 Power Cleans (at workout weight)
For time:
40/32 Calorie Row
12 Ring Muscle Ups
8 Power Cleans (225/155)
40/32 Calorie Row
12 Ring Muscle Ups
8 Squat Cleans (225/155)
• Intended Workout RPE: 9.0 – 90-95% – very high to near max intensity
• Target Time: sub 12 minutes
• Time Cap: 15 minutes
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Reverse Leg Raises (each side)
2x 1 Minute Ring Bicep Stretch
1 Minute Barbell Forearm Stretch
1. Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement
2. Barbell Prep
Burgener Warm Up Clean – 3-5 reps of each position
Front Squat Skill Transfer Exercises – 3-5 reps of each movement
3x High Hang Clean + 3x Hang Clean + 3x Clean