Public Whiteboard

Components

3 Position Squat Clean

Push Jerk

Workout

Mobility

Settings

Workout

Mayhem Affiliate 09/06/2023

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)

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 pul

2. Strength Prep

5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@75% of 1RM Clean & Jerk)
* Complete a set every 1:30 *

-into-

3 sets: 3 Push Jerks (@80% of 1RM Clean and Jerk)
* Rest as needed between sets *

3. Workout Prep
2 sets:
10ft Dumbbell Walking Lunge (build in weight)
1 Rope Climb (half way up)
2 Dumbbell Clean and Jerks (build in weight)

Strength/Accessory

3 Position Squat Clean

High Hang, Above the Knee, Floor
* 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@75% of 1RM Clean & Jerk)
* Complete a set every 1:30 *

Push Jerk

3 sets: 3 Push Jerks (@80% of 1RM Clean and Jerk)
* Rest as needed between sets *

Workout

Workout (Time)

Affiliate Version of “Alpaca Redux”

Freedom (RX'd)
126ft Front Rack Double Dumbbell Walking Lunge (50s/35s)
-into-
3 Rounds
2 Rope Climbs (or 8 Strict Pull-ups)
12 Dumbbell Clean and Jerks (50s/35s)
42ft Front Rack Double Dumbbell Walking Lunge (50s/35s)
(KG conv: 22.5/15 DBs)

Independence
126ft Front Rack Dumbbell Walking Lunge (35s/25s)
-into-
3 Rounds
1 Rope Climb (or 4 strict pull-ups)
12 Dumbbell Clean and Jerks (35s/25s)
42ft Front Rack Dumbbell Walking Lunge (35s/25s)
(KG conv: 15/10 DBs)

Liberty
126ft Walking Lunge
-into-
3 Rounds
3 Zombie Rope Climbs (or 8 ring rows)
12 Alternating Dumbbell Clean and Jerks (light)
42ft Walking Lunge