Mayhem Affiliate 10/30/2023


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

  • 10 minutes with a PVC or Empty Barbell
  • Perform 3-5 reps at each movement

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

  • 5 minutes (This is strength prep)
  • 2-3 Times through
  • Focus on footwork and finishing the pull

2. Strength Prep
Every min (10 mins) 2 Clean and Jerks (60-75%)

3. Workout Prep
1 set:
4 Dumbbell Front Squats
2 Ring Push Ups

Clean and Jerk (Weight)

Clean & Jerk 10×2

2 Squat Clean and Jerks x 10 sets @60-75% of 1RM Clean and Jerk
* Complete a set every minute (10 minutes) *

Workout (AMRAP – Reps)

“I am the pumpkin king”

Freedom (RX’d)
10:00 AMRAP
Dumbbell Front Squats (50s/35s)
8 Ring Push Ups (Or Dumbbell Push Ups)
(KG conv: 22.5s/15s)

AMRAP 10 minutes
Dumbbell Front Squats (35s/25s)
10 Hand Release Push Ups
(KG conv: 15s/10s)

AMRAP 10 minutes
Single Dumbbell Front Squats (light)
8 Bar Push Ups

  • Target number of reps: 136+ reps (Round of 16 Squats)
  • Minimum number of reps before scaling: 90 reps (through 12 Squats + 8 Ring Push Ups)
Mobility (Checkmark)
<ul><li>1 min foot smash with lacrosse ball (each side)</li><li>1 min pec smash on rig with lacrosse ball (each side)</li><li>1 min foam roll lats (each side)</li></ul>

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