15/05 – I smashed you. Baby Arms

WARM-UP 

• 3:00 Row (30-seconds Moderate/30-seconds Slow)

Burgener Warm Up Clean +Skill Transfer (15:00)

• Perform 3-5 reps at each

Movement –

• 3 X High Hang Clean + 3 X Hang Clean + 3 X Clean 
• Complete 3x
• Focus on footwork and finishing the pull

WORKOUT PREP –

3 sets;

• 100m erg (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 erg -in the remaining time, build to Heavy Single Clean and Jerk

MAYHEM MINI-PUMP – LEG

DAY

4 Rounds

• 10 DB Good Mornings @ moderate weight  RPE 7
• 8 Goblet Squat: 1 and a Half Reps  RPE 7
• 10 Single Leg Calf Raise  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)