Perform the prescribed number of Clean Pull from the floor; on the last Clean Pull, keep the bar in the hang position and complete the prescribed number of Hang Power Clean; then, complete the prescribed number of full Clean followed by the prescribed number of Split Jerk
*Do a set every 2 minutes.
4 Sets
1 Block Clean Pull + 1 Block Power Clean + 1 Block Clean + 1 Split Jerk @80-80+% 1RM Clean and Jerk
Movement Prep/Activation and Increasing Heart Rate
1:00-2:00 Ski (increasing pace)
-Then-
1-2- Sets
10 PVC Pass Through
10 PVC Squat Snatch
10 PVC Overhead Squat
10 Kip to Swing
-Then-
Warm up to workout weight w/2 Toes to Bar after each weight increase.
2. Workout Prep
1 set (at workout pace):
2 Cal Ski
4 Toes to Bar
2 Cal Ski
2 Overhead Squats (at workout weight)
2 sets:
18-12-6
Cal Ski (OR Row)
Toes to Bar
-rest 2 minutes-
18-12-6
Cal Ski (OR Row)
Overhead Squats (75/55)
-rest 2 minutes-
18-12-6
Toes to Bar
Overhead Squats (75/55)
• Intended Workout RPE: 8.0 – 80% – moderate/high intensity
• Target Time each set: sub 5 minutes
• Time Cap each set: 6 minutes
1. 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
* Down & Finish (speed through the middle)
* Elbows High & Outside (bar close)
* Muscle Clean (strong turnover)
* Tall Power Clean to 2″, 4″, 6″ (pull under)
* Tall Clean (pull under)
Front Squat Skill Transfer Exercises – 3-5 reps of each movement
* No Hands Front Squat (zombie squat)
* Front Squat
* Pause Front Squat
* 1-1/4 Front Squat
* In the Hole Front Squat with 10 second eccentric on last rep