Jerks
AMRAP 1 Minute (245/165)
Rest 2 minutes-
AMRAP 1 Minute (225/155)
Rest 2 minutes-
AMRAP 1 Minute (205/135)
Rest 2 minutes-
AMRAP 1 Minute (185/125)
-rest 4 minutes-
Front Squats
AMRAP 1 Minute (245/165)
Rest 2 minutes-
AMRAP 1 Minute (225/155)
Rest 2 minutes-
AMRAP 1 Minute (205/135)
Rest 2 minutes-
AMRAP 1 Minute (185/125)
🚨The weights are meant to be challenging but something you can hit without failing. Aim to not start over 90% and don’t finish over 70%. Obviously you will get more reps as the weights decrease. Try to stay working as much of each minute as you can.
Intended Workout RPE: 9.0 – 90% – very high intensity
• Target Reps for Jerks: 25+
• Minimum Reps before scaling for Jerks: 20
• Target Reps for Front Squats: 25+
• Minimum Reps before scaling for Front Squats: 20
3 Sets
10 Supinated Grip Dumbbell Rows @6/10 RPE
*Rest as needed between sets.
7-10 min
Banded 7s
Mayhem Hip Halo Activation
Barbell Prep
1. Movement Prep/Activation
2 Sets
0:30 Echo Bike (fast)
0:30 Echo Bike (Easy)
-then-
As many sets as needed to build to final workout weight:
Singles and Doubles of Jerks
Singles and Doubles of Front Squats
-rest while you change weights-
Workout Prep
1 Set (at workout pace)
2 Jerks (at workout weight 1)
2 Front Squats (at workout weight 1)