*Do a set every 2 minutes.
5 Sets
5 Tempo Snatch Pull @7.5-8/10 RPE
*Tempo is 30X1 (3 seconds down, no pause, explode up, 1 second pause before next rep)
Movement Prep/Activation and Increasing Heart Rate
3 Sets
1:00 Row (moderate)
2 Sandbag Clean (increasing weight)
25ft Sandbag Carry (increasing weight)
2 Burpee Box Get Over (increasing height)
2. Workout Prep
1 set (at workout pace):
10ft Sandbag Carry (at workout weight)
2 Burpee Box Get Overs (at workout height)
2 Sandbag Clean (at workout weight)
2 sets (1 set every 10 minutes)
100ft Sandbag Carry (150/100)
10 Burpee Box Get Overs (48/40) (OR 15 Burpee Box Jump Over (24/20))
10 Sandbag Clean Over Box (150/100)
10 Burpee Box Get Overs (48/40) (OR 15 Burpee Box Jump Over (24/20))
10 Sandbag Clean Over Box (150/100)
10 Burpee Box Get Overs (48/40) (OR 15 Burpee Box Jump Over (24/20))
100ft Sandbag Carry (150/100)
*Sub Dumbbell Power Clean (2×70/50) for Sandbag Clean and Farmers Carry for Sandbag Carry if needed.
Intended Workout RPE: 8.5 – 85% – high intensity
• Target Time each set: sub 8 minutes
• Time Cap each set: 9 minutes
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
2 Sets
Burgener Warm up Snatch (3-5 reps at each position)
Skill Transfer Exercises Snatch