Mayhem Affiliate 12/01/2023

Warm-up
Warm-up

1. Movement Prep/Activation
Hip Halo
-into-
8 min amrap:
10-second Handstand Hold
5 Deadlifts (empty bar)
5 Hang Muscle Cleans (empty bar)
5 Shoulder Press (empty bar)

2. Strength Prep
5 working sets of:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk
* Work up to a Heavy, Unbroken set

3. Workout Prep
2 sets
10 Double Unders
2 Handstand Push Ups
1 Wall Walk

Strength/Accessory
Clean Deadlift + Hang Power Clean + Push Jerk (Weight)

5 working sets of:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk

* Work up to a Heavy, unbroken set

Workout
Workout (Time)

I love Rock ‘N Roll

Freedom (RX’d)
For Time:
150 Double Unders
50 Handstand Push Ups
100 Double Unders
10 Wall Walks
50 Double Unders

Independence
For Time:
105 Double Unders
35 Handstand Push Ups
70 Double Unders
7 Wall Walks
35 Double Unders

Liberty
For Time:
150 Single Unders
50 Dumbbell Push Press
100 Single Unders
10 Inch Worms
50 Single Unders

  • Target time: 8-10 minutes
  • Time cap: 15 minutes

Mobility
Mobility

1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)

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