OR Banded 7s – perform 7 reps of each movement
2. 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
3. Movement Prep/Activation and Increasing Heart Rate
AMRAP 12 Minutes
1:30 Bike (build intensity each round)
10 empty bar overhead squats
50 single unders
25 plate hops
5 empty bar thrusters
4. Workout Prep
1 Set: (at workout pace)
3 Overhead Squats (at workout weight)
30 Double Unders
3 Thrusters (at workout weight)
4. Barbell Prep – (perform after the metcon) (perform all movements below in the power position (no squat required))
Burgener Warm up Snatch – 3-5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle snatch – “STRONG TURNOVER”
Snatch land – “FOOT WORK” 2″, 4″, 6″
B) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
-then-
C) Burgener Warm Up Clean – 3-5 reps at each position
(perform all movements below in the power position (no squat required))
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle Clean – “STRONG TURNOVER”
Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″
10 Overhead Squats (95/65)
50 Double Unders (OR 100 Single Under)
-Straight into-
3 Rounds
10 Thrusters (65/45)
50 Double Unders (OR 100 Single Under
10 Overhead Squats (135/95)
50 Double Unders
-Straight into-
3 Rounds
10 Thrusters (95/65)
50 Double Unders
Target Time: sub 6 minutes
Time Cap: 9 minutes
STIMULUS and GOALS
Stimulus is a moderately high intensity.
This is an open style burner aiming for unbroken reps and short breaks.
We want No hesitation on movement or weight just launch the bar up and hit the double unders like you are on fire.
WORKOUT STRATEGY & FLOW
you may only use 1 barbell for the workout. You can load the barbell however you like (i.e. 25+10+10 for easier transition)
Overhead Squats: Aim to keep these unbroken. Make sure to keep the grip relaxed overhead and core tight. You can squat snatch the first rep for a good rep.
Thrusters: Aim to keep these unbroken as well. They are light, but will definitely burn from the previous Overhead squats. Keep the grip relaxed and make sure to fire the hips on the way up to utilize the strength of your legs.
Double unders: Aim to keep these unbroken with relaxed shoulders. Focus on your breathing here. Stay light on the balls of your feet during each repetition.
Each repetition, you will receive the barbell a little lower for 4 total reps per set.
This is a skill work. Don’t worry about heaving loading.
Example Sets
Set 1:
1 Tall Clean 2″ @95
-rest 60-90 seconds-
Set 2:
1 Tall Clean 4″ @105
-rest 60-90 seconds-
Set 3:
1 Tall Clean 6″ @115
rest 60-90 seconds
Set 4:
1 Tall Clean full squat @125
– (2+1) x 2 sets @81% 1RM Clean
– rest 60 seconds between sets –
Click “Workout prep notes available” directly below for the full description
Athletes Notes
How to approach the percentages each day
How to approach the lifts
Make sure feet land consistently in the squat stance with a strong, vertical torso.
Drop bar between cleans to ensure proper set up.
Record each set as 1 of your scores for load
Example Sets
Set 1:
2 Power Clean to Parallel with 1 second pause in receive + 2 Push Jerk @234#
-rest 60 seconds –
Set 2:
2 Power Clean to Parallel with 1 second pause in receive + 2 Push Jerk @234#
-rest 60 seconds –
Set 3:
2 Power Clean to Parallel with 1 second pause in receive + 1 Push Jerk @243#
-rest 60 seconds –
Set 4:
2 Power Clean to Parallel with 1 second pause in receive + 1 Push Jerk @243#
Based off of a 300# Clean 1RM
How to approach the lifts
Record each set as 1 of your scores for load
Move up in weight each set
Example Sets
Set 1:
1 Jerk From Behind The Neck + 1 Jerk @205#
-Rest 60-90 secs-
Set 2:
1 Jerk From Behind The Neck + 1 Jerk @220#
-Rest 60-90 secs-
Set 3:
1 Jerk From Behind The Neck + 1 Jerk @235#
-Rest 60-90 secs-
Set 4:
1 Jerk From Behind The Neck + 1 Jerk @250#
Based off of a 300# Jerk
– (1+1) x 3
– (1+1) x 2
– (1+1)
How to approach the percentages each day
How to approach the lifts
Record each set as 1 of your scores for load
These will be cycled. You’ll perform, 1 power snatch, then touch and go into your squat snatch. Keep going back and forth until you accumulate set number of reps. .
Pick a weight that is comfortable and allows for efficient, fluid movement.
Example Sets
Set 1:
1 Hang Power Snatch + 1 Hang Snatch + 1 Hang Power Snatch + 1 Hang Snatch + 1 Hang Power Snatch + 1 Hang Snatch + 1 Hang Power Snatch + 1 Hang Snatch @ 105# (all touch’n go)
-rest 60-90 seconds-
Set 2:
1 Hang Power Snatch + 1 Hang Snatch + 1 Hang Power Snatch + 1 Hang Snatch + 1 Hang Power Snatch + 1 Hang Snatch @ 115# (all touch’n go)
-rest 60-90 seconds-
Set 3:
1 Hang Power Snatch + 1 Hang Snatch + 1 Hang Power Snatch + 1 Hang Snatch @ 125# (all touch’n go)
-rest 60-90 seconds-
Set 4:
1 Hang Power Snatch + 1 Hang Snatch @ 135# (all touch’n go)
rest 60-90 seconds-
Set 5:
1 Power Snatch + 1 Snatch + 1 Power Snatch + 1 Snatch + 1 Power Snatch + 1 Snatch @ 145# (all touch’n go)
Based off of a 200# Snatch 1RM
2. Hinshaw Warm up
Hinshaw warm up written out
Perform each drill for 10m out, then walk back
High knee karaoke (over, over, walk, walk)
Over hurdle (heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toy soldiers
High knee + arm swing
Butt kick + arm swing
Straight Leg (shallow heel)
20m out walk back
Side step out and back
Side step jumping jack out and back
Sitting
Sitting arm swing (Elbow down and back) 20 sec
Standing arm swing (Elbow down and back) 20 sec
Perform each drill for 10m
Toes out walk
Toes in walk
Heels walk
Toes walk
Outside Foot walk
Inside Foot walk
50m hash marks (fast feet) forwards & backwards
30m (20m speed up, 10m to slow down)
45m (35m speed up, 10m to slow down)
60m (50m speed up, 10m to slow down)
8min run at easy pace,
6min bike at moderate pace,
3min run at fast pace,
2min recovery spin (bike),
4min bike at fast pace
No additional rest b/t reps
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