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. Barbell Prep
Barbell Primer
Burgener Warm up Snatch
Coach B Coaching Skill Transfer Exercises Snatch
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
4. Movement Prep –
3 sets:
:45 cardio
10 hanging scap retractions
8 kip to swings
4 strict pull-ups
8 hang muscle cleans
5. Workout Prep – (Perform after the lifting)
1 Set (at workout pace):
4 Toes to Bar
3 Burpee box jump overs (at workout height)
2 Power cleans (at workout weight)
15 Toes to Bar
10 Burpee box jump overs (24"/20")
5 Power cleans (155/125)
-Rest 1:1 b/t sets-
21 Toes to Bar
15 Burpee box jump overs (24"/20")
9 power cleans (185/125)
-Rest 1:1 b/t sets-
Target Time each set: sub 2 minutes 30 seconds
Time Cap each set: 4 minutes
STIMULUS and GOALS
How to Pace: SPRINT! We want fast reps with fast transitions! Intervals start off the week right!
How it should Feel: GASSY. The intensity here will catch up and leave you out of breath. The movements don’t compound too much with the rest built in, allowing us to start and stay fast!
WORKOUT STRATEGY & FLOW
Toes to bar: 1-2 big sets round to round is the aim! Stay long and keep tension throughout!
Burpee box jump overs: Don’t stop moving and try to finish these in 60 seconds or faster!
Power Cleans (or Sandbag Cleans): Quick singles are the aim. Don’t use over 70% of 1 RM Power Clean.
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