WARM-UP -
3:00 Row (30-seconds
Moderate/30-seconds Slow)
-into-
Burgener Warm Up Clean +
Skill Transfer (15:00)
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement
-into-
3x High Hang Clean + 3x
Hang Clean + 3x Clean (PVC
or Empty Barbell)
* 5 minutes, 2-3 Times
through
* Focus on footwork and
finishing the pull
WORKOUT PREP -
3 sets;
100m Row (build in pace)
2 Clean and Jerks (build to
opening weight)
WORKOUT - “I smashed you.
Baby Arms.”
Freedom (RX’d)
In 15:00
2000/1750m Row
-in the remaining time, build
to Heavy Single Clean and
Jerk
MAYHEM MINI-PUMP – LEG
DAY
4 Rounds
10 DB Good Mornings @
moderate weight – maintain
quality RPE 7
8 Goblet Squat: 1 and a Half
Reps @ moderate weight –
maintain quality RPE 7
10 Single Leg Calf Raise @
moderate weight – maintain
quality RPE 7
-Rest 2 min between rounds-
MOBILITY -
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash
(each side)