Workout of the Day

<p>1.Banded 7s- perform 7 reps of each movement</p><p>2.Mayhem Hip Halo Activation</p><p>3. Barbell Prep</p><p>Clean:<br />Burgener Warm Up Clean<br />Front Squat Skill Transfer Exercises<br />3x High Hang Clean + 3x Hang Clean + 3x Clean</p><p>3-5 reps at each movement for Burgener Warm Up and Skill Transfer *</p><p>4. Movement Prep/Activation and Increasing Heart Rate</p><p>2-3 Sets<br />1:00 Echo Bike (moderate)<br />20 Alt Leg V-Up<br />10 Russian Kettlebell Swings (moderate)<br />5 Inchworm into Strict Pull Up<br />5 V Push Ups<br />-Then-<br />Warm Up to Dumbbell Snatch weight.</p>

<p>2 Pause Power Clean + 2 Pause Split Jerk @ 7/10 RPE<br />2 Pause Power Clean + 2 Pause Split Jerk @ 7/10 RPE<br />2 Pause Power Clean + 2 Pause Split Jerk @ 7.5/10 RPE<br />2 Pause Power Clean + 2 Pause Split Jerk @ 7.5/10 RPE<br />2 Pause Power Clean + 2 Pause Split Jerk @ 8.5/10 RPE<br /><br />*Pause in the receiving position of both for 3 seconds.</p>

<p>Partner workout</p><p>5 rounds<br />15/12 Calorie Echo Bike<br />15 GHD Sit Ups<br />-then-<br />100 Dumbbell Snatches (50/35) (split)<br />-then-<br />5 rounds<br />15/12 Calorie Echo Bike<br />10 Burpee Pull Ups<br />-then-<br />100 Strict handstand Push Ups (split)</p><p>40 min cap</p>

<p>3 Sets<br />5 Turkish Get Up (each arm)<br />:30 Double Kettlebell Overhead Flutter Kicks<br />50 ft Sled Push Sprint OR :20 Row or Bike Sprint</p>