Mayhem Affiliate 09/25/2023
Fall TransPHORMation Challenge starting soon!  Check your email for more information.


1. Movement Prep/Activation
3:00 Machine (easy pace)
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
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

Heavy Single Snatch (10-12 minutes)

3. Workout Prep
1 set:
100m Row (at workout pace)
5 Push Ups

Snatch (Weight)

Build to a heavy single Squat Snatch
(10-12 minutes)

* rest as needed between lifts *

Workout (Time)

Potato Chips

Freedom (RX’d)
2000/1750m Row
*Every 2:00 (including 0:00) perform 15/12 Push Ups

1750/1500m Row
*Every 2:00 (including 0:00) perform 12/10 Push Ups

1200/1000m Row
*Every 2:00 (including 0:00) perform 10/8 Bar Push Ups

  • Target time: 9-11 minutes
  • Time cap: 16 minutes
Mobility (Checkmark)
<ul><li>1 min couch stretch (each side)</li><li>1 min twisted cross (each side)</li><li>30 sec bicep stretch on wall (each side</li></ul>

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