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
A) Burgener Warm Up Clean – 3-5 reps at each position
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"
Tall Clean – "PULL UNDER"
B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement
No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)
C) 3x High Hang Clean + 3x Hang Clean + 3x Clean
4. Workout Prep/Activation and Increasing Heart Rate (perform after lifting)
5-10 Minutes Moving Through the following:
1:00 Jog
5 Bottom Half Burpee
5 Burpee box jump overs
2 power cleans (workout weight)
5. Workout Prep
1 Set (at workout pace):
200m Run
2 Burpee box jump overs(at workout height)
2 power Cleans (at workout weight)
1600m Run Buy In (together)
2 Rounds:
40 burpee box jump overs (24/20") split
30 Power cleans 155/105 (split as needed)
20 burpee box jump overs (24/20") split
30 Power cleans 155/105 (split as needed)
Target Time: 15-17 minutes
Time Cap: 20 minutes
STIMULUS and GOALS
This is a great partner workout to test pacing ability and working well together. Don’t blow up on the run and don’t slow down your partner on the burpees!
How it should Feel: PAIN!!!
This one will build after the run but the pain cave may set in as you try to keep up with your partner. It is a great balance of push, pull and overall fitness
WORKOUT STRATEGY & FLOW
Run: Come out with a steady 75-80% effort and know the workout is not won, but could be lost on the run.
Burpee Box Get over: Steady movement is the goal. The burpee, jump and push off will get tiring as you will push twice. Be athletic getting over the box and minimize energy expenditure when possible
Sandbag Cleans: You can trade these reps out as desired. We recommend going 3 back and forth so you each have a chance to breathe between sets.
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