2x (Clean Pull + Clean) @70% 1RM Clean
2x (Clean Pull + Clean) @72% 1RM Clean
Clean Pull + Clean @75% 1RM Clean
2x (Clean Pull + Clean) @72% 1RM Clean
2x (Clean Pull + Clean) @75% 1RM Clean
Clean Pull + Clean @80% 1RM Clean
Clean Pull + Clean @82% 1RM Clean
Clean Pull + Clean @85% 1RM Clean
Clean Pull + Clean @88% 1RM Clean
Clean Pull + Clean @90% 1RM Clean
Clean Pull + Clean @90-92% 1RM Clean
Clean Pull + Clean @90-92% 1RM Clean
Movement Prep/Activation
Warm up to Deadlift workout weight w/5ft Handstand Walk after each set.
Workout Prep
1 Set (at workout pace)
3 GHD Sit Ups
3 Deadlift (at workout weight)
10ft Handstand Walk
6 Sets:
AMRAP 2:00
15 GHD Sit Ups
12 Deadlift (275/185)
Max Distance Handstand Walk
-rest 1:00 b/t sets-
• Intended Workout RPE: 8.5 – 85% – high intensity
• Target Distance each set: 50+ft
• Minimum Distance before scaling each set: 15ft
Scale:
6 Sets:
AMRAP 2:00
12 GHD Sit Ups/ 24 Abmat sit ups
12 Deadlift (225/155)
Max Distance Handstand Walk/ Bear Crawl/Wall Walk
-rest 1:00 b/t sets-
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
10x 5 Second Cobra
15x Bootstrappers
2x 10 Foam Roll Up Wall
Mayhem Hip Halo Activation
Barbell Prep
all to power position
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