Mayhem Affiliate 12/07/2023

Warm-up
Warm-up

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s

-into-

7 min AMRAP

3 Clean Deadlifts

3 Muscle Cleans

3 Shoulder Press

3 Low Box Jumps

2. Workout Prep

3 sets

2 Power Cleans (build in weight)

2 Box Jump Overs (build in height)

Workout
Workout (Time)

Yellowstone

Freedom (RX’d)

1-3-5-7-5-3-1

Power Cleans (185/135)

2-6-10-14-10-6-2

Box Jump Overs (30/24)

(KG conv: 83/61)

* This is a repeat workout from 12/16/2021

Independence
1-3-5-7-5-3-1
Power Cleans (155/105)
2-6-10-14-10-6-2
Box Jump Overs (24/20)
(KG conv: 70/48)

Liberty
1-3-5-7-5-3-1
Dumbbell Power Cleans (moderate)
2-6-10-14-10-6-2
Step Up and Overs (20/16)

  • Target time: 8-10 minutes
  • Time cap: 12 minutes

Strength/Accessory
Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)

4 Rounds

  • 10 GHD Hip Raise (Or Russian Kettlebell Swings) @ moderate weight – maintain quality RPE 7
  • 10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7

-Rest 1 min between rounds-

Mobility
Mobility
<ul><li>1 min foot smash w/ lacrosse ball (each side) </li><li>1 min Couch Stretch (each side) </li><li>1 min Bicep Wall Stretch</li></ul>

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