*Do a set every 1 minute and 15 seconds.
10 Sets
2 Power Clean from Blocks(mid thigh) @75-80+% 1RM Power Clean
*Bar set up at mid thigh. If you don’t have blocks go from the hang position (mid thigh).
. Movement Prep/Activation and Increasing Heart Rate
1:00 Ski (start easy and increase pace)
10 Deadlift (45/35)
10 Front Squat (45/35)
10 Shoulder to Overhead (45/35)
2. Workout Prep
1 set (at workout pace):
5/4 Cal Ski
3 Deadlift (at workout weight)
3 Hang Power Clean (at workout weight)
3 Front Squat (at workout weight)
3 Shoulder to Overhead (at workout weight)
<24 min>
2 Sets:
AMRAP 5 Minutes
10 Deadlift (95/65)
10 Hang Power Cleans (95/65)
10/8 Calorie Bike Erg
-rest 1 minute-
AMRAP 5 Minutes
10 Front Squat (95/65)
10 Shoulder to Overhead (95/65)
10/8 Calorie Ski (OR Row)
-rest 2 minutes b/t sets-
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
• Target Reps each set: 90+ Reps (3+ Rounds)
• Minimum Reps before Scaling each set: 75 Reps (2.5 Rounds)
Buy In: 50 GHD Sit Ups
3 rounds:
10 Ring Support to L
20 Rainbow Slam Balls (20/14)
10 Russian Push Ups
Buy Out: 50 GHD Sit Ups
1. 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
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