Mayhem Affiliate 12/06/2023

Warm-up
Warm-up

1. Movement Prep/Activation

Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* 5 minutes

* 2-3 times through, focus on footwork and finishing the pull

2. Strength Prep

5 sets x 1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch

*Build to a Heavy Unbroken Complex across 5 working sets

3. Workout Prep

2 sets:

3 Toes to Bar

3 Overhead Squats (build in weight)

10 Double Unders

Strength/Accessory
3 Position Power Snatch (Ground, Below the Knee, Above the Knee) (Weight)

1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets

*Build to a Heavy Unbroken Complex across 5 working sets

Workout
Workout (AMRAP – Rounds and Reps)

Wilson

Freedom (RX’d)
15:00 AMRAP
5-10-15-20-25…..
Toes to bar
10 Overhead Squats (95/65)
50 Double Unders
(KG conv: 43/29)

Independence
15:00 AMRAP
4-8-12-16-20…..
Toes to bar
10 Overhead Squats (75/55)
35 Double Unders
(KG conv: 34/25)

Liberty
15:00 AMRAP
5-10-15-20-25…..
Hang Knee Raises
10 Dumbbell Squats (light)
50 Single Unders

  • Target number of Rounds: Into the round of 25 toes to bar
  • Minimum number of Rounds before scaling: Into the round of 20 toes to bar.

Mobility
Mobility (Checkmark)
<ul><li>1 min foot smash w/ lacrosse ball (each side) </li><li>1 min Couch Stretch (each side) </li><li>1 min Hand Smash w/ lacrosse ball (each side)</li></ul>

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