5 Sets
250m Ski (OR Row)
40 Abmat Sit Up (OR 25 GHD Sit Ups)
10 Wall Facing Strict Handstand Push Ups
-rest 1:1 b/t sets-
• Intended Workout RPE: 8.5 – 85% – high intensity
• Target Time each set: sub 2 minutes 45 seconds
• Time Cap each set: 3 minutes 45 seconds
Scale:
5 sets
200m Ski (OR Row)
30 Abmat Sit Up (OR 20 GHD Sit Up)
4 Wall Walk
-rest 1:1 b/t sets-
Option 1:
Take 10 minute to establish a heavy single Clean & Jerk for the day.
Option 2:
Build to 1 Clean and Jerk @73-75% 1RM Clean and Jerk
-Then-
3 Sets
1 Clean and Jerk @weight from above.
*Rest as needed Between sets.
4 Rope Climbs
– rest 60 seconds –
60 seconds MAX Rope Pull Ups, Alternating Arms [start seated]– rest 60 seconds –
4 Rope Climbs
– rest 60 seconds –
60 seconds MAX Rope Pull Ups, Alternating Arms [start seated]– rest 60 seconds –
Max Rope Climbs in 60 seconds
*Score will be both rounds of MAX Rope Pull Ups added up.
Mayhem Hip Halo Activation
Movement Prep/Activation
1-2 Sets
1:00 Ski (easy-moderate)
20 Alt. Leg V-Up (total)
:15 Wall Facing Handstand Hold into 1 Super Slow Negative Wall Facing Handstand Push Up
Workout Prep
1 Set (at workout pace)
100m Ski (OR Row)
4 GHD Sit Ups
2 Wall Facing Strict Handstand Push Ups