*Do a set every 2 minutes.
4 Sets
1 Hang Clean Pull + 1 Hang Clean + 1 Split Jerk @85-90% 1RM Clean and Jerk
Movement Prep/Activation and Increasing Heart Rate
1:00 Jog
10 PVC Pass Through
10 PVC Squat Snatch
10 PVC Overhead Squat
10 Kip to Swing
5 Kipping Pull Up
-Then-
Warm up to workout weights w/2 Chest to Bar Pull Up after each weight increase.
2. Workout Prep
1 set (at workout pace):
100m Run
4 Chest to Bar Pull Up
100m Run
2 Snatch (at workout weight)
100m Run
2 Clean and Jerk (at workout weight)
800m Run
45 Chest to Bar Pull Ups
800m Run
20 Snatch (135/95)
800m Run
25 Clean and Jerks (135/95)
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high intensity
• Target Time: sub 20 minutes
• Time Cap: 25 minutes
600m Run
30 Chest to Bar Pull Ups
600m Run
20 Snatch (115/80)
600m Run
25 Clean and Jerks (115/80)
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