*Do a set every 2 minutes.
1 Clean Pull + 1 Power Clean @60% 1RM Power Clean
1 Clean Pull + 1 Power Clean @65% 1RM Power Clean
1 Clean Pull + 1 Power Clean @70% 1RM Power Clean
1 Clean Pull + 1 Power Clean @75% 1RM Power Clean
1 Clean Pull + 1 Power Clean @80% 1RM Power Clean
Movement Prep/Activation
2 Sets
10 Single Arm Press (each arm, light)
10 Single Arm Front Squat (each arm, light)
-Then-
Warm up to workout weight w/5 Wall Ball (20/14, 10/9)) after each weight increase.
2. Workout Prep
1 Set (at workout pace)
3 Clean and Jerk (at workout weight)
10 Wall Ball (at workout weight and height)
3 Clean and Jerk (at workout weight)
BCS Qualifier
15 Clean and Jerks (155/105)
90 Wall Balls (20/14) (10/9ft)
15 Clean and Jerks (155/105)
• Intended Workout RPE: 9.5-10 – 95-100% – near max to max intensity
• Target Time: sub 8 minutes
• Time Cap: 12 minutes
Scale:
10 Clean and Jerks (155/105) (OR 15 at 135/95)
60 Wall Balls (20/14) (10/9ft)
10 Clean and Jerks (155/105) (OR 15 at 135/95)
2 rounds of:
Minute 1: Max Dead Hang on Rig
Minute 2: Rest
Minute 3: Max Strict Toes To Bar [see notes]Minute 4: Rest
Minute 5: Max UNBROKEN Kipping Toes To Bar
Minute 6: Rest
Begin NEXT round at the 7 MINUTE MARK
Score is total of all Toes To Bar combined [including strict].
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
A. Burgener Warm Up Clean – 3-5 reps of each position – all to power position.
B. Front Squat Skill Transfer Exercises – 3-5 reps of each movement – all to power position.
C. 3x High Hang Clean + 3x Hang Clean + 3x Clean – all to power position.