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
4. Barbell Prep
Coach B Coaching Burgner Warm Up Snatch
Coach B Coaching Skill Transfer Exercises Snatch
3. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
2-3 Sets
1:00 Ski (10 Damper)
25 Single Under
10 Single Arm High Pull R/L (Light-Moderate)
10 Single Arm Press R/L (Light-Moderate)
-Then-
Build to Clean and Jerk weight.
4. Workout Prep
1 Set (at workout pace):
10 Double Unders
1 Power Clean and Jerk (at first workout weight)
10 Double Unders
1 Power Clean and Jerk (at second workout weight)
10 Double Unders
1 Power Clean and Jerk (at third workout weight)
80 Double Unders
8 Power Clean and Jerks (135/95)
80 Double Unders
8 Power Clean and Jerks (135/95)
-rest 4:00-
3 Rounds
80 Double Unders
8 Power Clean and Jerks (185/125)
-rest 4:00-
2 Rounds
80 Double Unders
8 Power Clean and Jerks (225/155)
Target Time each set: sub 5 minutes
Time Cap each set: 6 minutes
STIMULUS and GOALS
How to Pace: We want you to CHALLENGE yourself with the pace across all rounds. Don’t try to be a hero and sprint the first one because the money is made in the 2nd and 3rd workout, where you can continue to hold onto an aggressive pace.
How it should Feel: These workouts will be GRIPPY and GASSY. Forearms will be under constant tension with snapping and pulling, so be sure to shake the arms out between rounds.
WORKOUT STRATEGY & FLOW
Double Unders: High volume and high sets will be tough as rounds go on. Hold under broken as long as you until the "oh crap" face starts to develop and then look to break into 2 sets. Try and focus on keeping your shoulders relaxed down and not death gripping the handles.
Clean and Jerks: Reps stay the same with fewer rounds, but weight increases. Play it safe and stick with singles while looking to slow candace down as weight increases.
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. 500m Ski (easy)
-then-
6 minutes at warmup pace:
1 minute of Hanging Shrugs
10 Box Dip – hold on a 2 count at bottom of dip
20 banded face pulls
4. Metcon Workout Prep (perform after the Muscle Ups)
1 Set (at workout pace):
9/7 Calorie Ski
3 Parallette Handstand Push Ups
1 Rope Climb
20/16 Calorie Ski
10 Parallette Handstand Push Ups (abmat/1×45)
5
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes
STIMULUS and GOALS
How to Pace: STEADY! This is the end of a long day of training. Get the work in and maintain a consistent pace round to round!
How it should Feel: MUSCULAR ENDURANCE! The shoulder pump for these will be real! Our core will be worked as well from the ski to the rope climbs.
WORKOUT STRATEGY & FLOW
Ski: Aim for a 80-85% intensity and to finish near or before the minute mark.
Parallette Handstand push ups: 1-2 sets is ideal. If you break more than 3 times, then scale the reps or height.
Rope Climbs: Smooth and consistent movement is the aim with our final movement each set.
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