*Do a set every 2 minutes.
4 Sets
1 Hang Clean & Split Jerk @70-75% 1 RM Clean and Jerk
*Above the knee
Movement Prep/Activation
:30 Echo Bike (Easy)
20 Step Back Lunge
:30 Echo Bike (Moderate)
20 Box Step Over
:30 Echo Bike (Hard)
50ft Farmer Carry (Moderate)
-Then-
Warm up to workout weights.
2. Workout Prep
1 Set (at workout pace)
4 Echo Bike Calories
5ft Kettlebell Front Rack Lunge (at workout weight)
4 Kettlebell Box Step Over (at workout weight and height)
18-12-6
Echo Bike Calories
25ft Kettlebell Front Rack Lunge (2×53/35)
-rest 3 minutes-
6-12-18
Echo Bike Calories
Kettlebell Box Step Over (2×53/35) (20)
**Female calories: 15-10-5 / 5-10-15
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
• Target Time each set: 6-7 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
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
* 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