4/9/2021
Warm-up
Warm-up
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
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
AMRAP 10:
12/10 calorie row
6 Single arm db rdl’s (ea side)
5 Single arm db Russian swings (ea side)
4 Single arm db hang snatch
OG (class and compete)
Metcon (6 Rounds for reps)
6 sets for time:
18 toes to bar
18 alternating db snatch
18 push-ups
18 toes to bar
18 alternating db snatch
18 push-ups
rest 1:1
Weightlifting
Tall Jerk + Press in jerk split stance (3×6)
– (3+3) x 3 sets.
* Rest 60-90 seconds between sets
* Rest 60-90 seconds between sets
Dip+ Dip+ Pause Jerk (4-4-4-3-3)
– (1+1+2) x 3 sets
– (1+1+1) x 2 sets.
* Rest 2 minutes between sets
– (1+1+1) x 2 sets.
* Rest 2 minutes between sets
Pause in the split jerk for 3 seconds to make sure your footwork is locked in. If you need to make chalk marks for your feet, feel free to do so. Build in weight each set, but make sure you’re able to hold the pause for the full three seconds! Stick between 65-80% 1RM Jerk.
Record each set as 1 of your scores for load
Power Clean + Push Jerk + Jerk (3×3)
– (1+1+1) x 3 working sets.
* Rest 2 minutes between sets
* Rest 2 minutes between sets
Snatch Grip Deadlift (3×5@90%)
Session 2
Warm-up
1. Crossover Symmetry Activation
2. Movement Prep/Activation and Increasing Heart Rate
Dependent on QuarterFinal Workouts
2. Movement Prep/Activation and Increasing Heart Rate
Dependent on QuarterFinal Workouts
3. Workout Prep
1 set (at workout pace)
Dependent on QuarterFinal Workouts
Metcon (4 Rounds for reps)
Partner Workout
4 Sets:
AMRAP 4 Minutes
10 Synchro Burpees
30 Synchro Air Squats
50 Double Unders (each, at the same time)
Max Wall Balls (20/14) (Split)
-Rest 2 Minutes between sets-
4 Sets:
AMRAP 4 Minutes
10 Synchro Burpees
30 Synchro Air Squats
50 Double Unders (each, at the same time)
Max Wall Balls (20/14) (Split)
-Rest 2 Minutes between sets-
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