*Do a set every 2 minutes.
5 Sets
3 Power Clean from Blocks @ 60-65% 1 RM Power Clean
*Bar should be set up right above the knee.
**Focus on speed/position!
Movement Prep/Activation and Increasing Heart Rate
:30 Ski (easy-moderate)
:30 Row (easy-moderate)
:30 Echo Bike (easy-moderate)
-Then-
2 Sets
:30 Handstand Hold
15 Banded Good Morning
-Then-
Warm up to workout weight w/1 Handstand Push Up after each weight increase.
2. Workout Prep
1 set (at workout pace):
2 Handstand Push Up
2 Power Clean (at workout weight)
4 Cal Echo Bike
3 sets @ consistent 70-80% intensity:
AMRAP 5 minutes
4 Strict Handstand Push Ups
8 Power Cleans (135/95) in singles
12 Calorie Echo Bike
-rest 3 minutes b/t sets-
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
• Target Rounds each set: 3+ rounds
• Minimum Rounds before scaling: 2.5 rounds
Scale:
3,6,9 115/80
Buy In: 30 GHD Sit Ups
3 rounds of:
15 Ring Support Tuck Ups
20 L Pops
25 V Ups
Buy Out: 30 GHD Hip Extensions
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
2. 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