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/Activation and Increasing Heart Rate

3-4 Sets
500m Row (build intensity each round)
25 single unders
12 Deadlifts (empty bar)
25 single unders
9 Hang Power Cleans (empty bar)
25 single unders
6 Shoulder to Overhead (empty bar)

4a. Row Prep

Row 200m (at 2k PR pace)

5 x 2 4/2/2021 - Strength Power Clean + Jerk:

Power Clean + Jerk:
(1+1) x 5. Work up to Medium weight.
* Rest 60-90 secs between sets
Add Score

Flash

AMRAP 5 Minutes
50 Double Unders
12 Deadlifts (135/95)

-Rest 2:00 -

AMRAP 5 Minutes
50 Double Unders
9 Hang Power Cleans (135/95)

-Rest 2:00 -

AMRAP 5 Minutes
50 Double Unders
6 Shoulder to Overhead (135/95)


Masters 55+
AMRAP 5 Minutes
50 Double Unders
12 Deadlifts (105/75)

-Rest 2:00 -

AMRAP 5 Minutes
50 Double Unders
9 Hang Power Cleans (105/75)

-Rest 2:00 -

AMRAP 5 Minutes
50 Double Unders
6 Shoulder to Overhead (105/75)
Add Score

Comments

Zachary Marr

Zachary Marr 1 week, 2 days ago / Reply

4/2/2021 - Strength Power Clean + Jerk:: 225 lbs

Carmella Mazzola

Carmella Mazzola 1 week, 2 days ago / Reply

4/2/2021 - Strength Power Clean + Jerk:: 45 lbs

Connie Kim

Connie Kim 1 week, 2 days ago / Reply

Flash: 970 reps
Notes: 100 singles; 75# barbell

Connie Kim

Connie Kim 1 week, 2 days ago / Reply

4/2/2021 - Strength Power Clean + Jerk:: 75 lbs

Connie Kim

Connie Kim 1 week, 2 days ago / Reply

4/2/2021 - Strength Power Clean + Jerk:: 75 lbs

Mandy Booth

Mandy Booth 1 week, 2 days ago / Reply

Flash: 824 reps
Notes: Single unders, 75lb deadlift, 65lb hang clean, 55lb shoulder-overhead

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