4 sets (1 set every 5 minutes)
20/16 Calorie Row
15/12 Calorie Echo Bike
10 Shuttle Runs (50ft)
• Intended Workout RPE: 8.5 – 85% – high intensity
• Target Time each set: sub 3 minutes
• Time Cap each set: 4 minutes
Burgener Warm Up Clean – 3-5 reps of each position
Front Squat Skill Transfer Exercises – 3-5 reps of each movement
3x High Hang Clean + 3x Hang Clean + 3x Clean
Do a set every 2 minutes.
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @55% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @60% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @65% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @70% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @70+% 1RM Clean
5 Strict Ring Muscle Ups
– rest 60 seconds –
20 Russian Push Ups
– rest 60 seconds –
5 Strict Ring Muscle Ups
– rest 60 seconds –
20 Russian Push Ups
– rest 60 seconds –
Max Strict Ring Muscle Ups in 60 seconds
*Score will be total of all Strict Ring Muscle Ups completed in this workout.
Leave score in notes
Movement Prep/Activation and Increasing Heart Rate
2 Sets
Set 1: Row, Set 2: Echo Bike
:45 easy
:15 moderate
1 Shuttle Jog
:30 easy
:15 moderate/fast
1 Shuttle Jog
:15 easy
:15 fast
1 Shuttle Jog
:15 rest
:10 sprint
1 Shuttle Jog