*Do a set every 1 minute and 30 seconds.
10 Sets
3 Hang Power Clean (from below the knee)
*I’d like for all of these sets to be challenging.. Start around 70-75% and build to a weight where you dont miss, but its not easy!
1. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
4 Back Rack Lunge
2 Box Jump
*Increase weight and height each set.
2. Workout Prep
1 set (at workout pace):
2 Back Rack Walking Lunge (at workout weight)
2 Box Jump Overs (at workout height)
200m Ski (90% effort)
For Time
12-10-8-6-4
Back Rack Walking Lunge (185/125)
Box Jump Overs (36/30)
-straight into-
2000m Ski
• Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
• Target Time: sub 12-14 minutes
• Time Cap: 17 minutes
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
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