Warm-up: 0:00-12:00

1. 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

1. Barbell Prep – all to power position.

A) Burgener Warm Up Clean – 3-5 reps of each movement.

B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement.

C) 3x High Hang Clean + 3x Hang Clean + 3x Clean

Strength/Skill: 14:00-24:00

10 Sets (New set every minute)
1 Power Clean 70-80% 1RM Power Clean

Metcon:

26:00-34:00

1. Movement Prep/Activation
   3 Sets
   10 Single Arm Bench Press (each arm, moderate)
   5 Banded Strict Pull Up

36:00-54:00

5 Sets
10 Bench Press (155/105)
10 Strict Pull Ups
*Rest 1:1 between sets.

5 Sets (OPTIONAL)
10 Barbell Curl
10 Barbell Skull Crushers
*Rest 1:00 between sets.

Cooldown:

56:00-60:00

*Choose 1 of the following:
2x 1 Minute Pec Stretch
2x 1 Minute Ring Bicep Stretch