Mayhem Affiliate 01/28/2023

1. Movement Prep/Activation and Increasing Heart Rate
1:00 Row (Legs only)
1:00 Row (Arms only)
1:00 Row (Normal)
– into –
3 sets
4 Rope Pull Ups (strict pulls ups hanging from the rope) or 2 Zombie Rope Climbs
4 Muscle Cleans + Shoulder Press (empty bar)
4 Hang Power Cleans + Push Press (empty bar)
4 Clean and Jerks (empty bar)

2. Workout Prep
with Partner
3 sets (building in weight)
1 Rope Climb (Half Way)
5/4 Calorie Row (Workout Pace)
2 Clean and Jerks (Touch and Go)

Ford

Freedom (RX’d)
Teams of 2
20 Rope Climbs (split as desired)
40/32 Calorie Row (each at the same time) (2 Rowers)
60 Clean and Jerks (135/95) (split as desired)
(KG Conv: 61/43)

Individual option:
10 Rope Climbs
40/32 Calorie Row
30 Clean and Jerks (135/95)

Independence
Teams of 2
15 Rope Climbs
40/32 Calorie Row (each/same time)
60 Clean and Jerks (115/80)
(KG Conv: 52/36)

Liberty
Teams of 2
20 Burpee Pull Ups
30/24 Calorie Row (each/same time)
60 Alternating Dumbbell Clean and Jerks (light)

Target time: 14-16 minutes
Time cap: 20 minutes

Mayhem Mini-Pump: Shoulder/Glutes

4 Rounds

• 10 Barbell Strict Press @ moderate weight
• 10 Seated Single Arm DB Press @ moderate weight
• 10 Leaning Lateral Raise @ moderate weight
• 10 GHD Hip Extension @ maintain quality
• 10 Deficit Sumo DB/KB Deadlift @ moderate weight

-Rest 3 min b/t round-

1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)