Mayhem Affiliate 03/27/2023

Mayhem Affiliate 03/27/2023


1. Movement Prep/Activation and Increasing Heart Rate
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 (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull

2. Strength Prep
Athletes will spend 10 minutes building to a heavy single on Snatch with a barbell. The rep is performed as a squat or power snatch (if needed to scale). Athletes can continue to build as long as sound form can be demonstrated during attempts. The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt in that the athlete is confident that they can perform again after a few minutes of rest.

3. Workout Prep
3 sets:
1 Burpee to Target
2 Alternating Dumbbell Snatch (build in weight)
3 Wall Balls

Snatch (Weight)

Build to a Heavy Single (10-12 minutes)

* Rest as needed between sets *

Workout (AMRAP – Rounds and Reps)


Freedom (RX’d)
14:00 AMRAP
4 Burpees to 12-inch target
6 Alternating Dumbbell Snatch (70/50)
8 Wall Balls (20/14)
(KG conv: DB 32.5/22.5, WB 9/6)

14:00 AMRAP
4 Burpees to 6 inch target
6 Alternating Dumbbell Snatch (50/35)
8 Wall Balls (14/10)
(KG conv: DB 22.5/15, WB 6/4)

14:00 AMRAP
4 Up Downs
6 Alternating Dumbbell Cleans (light)
8 Wall Ball Thrusters (light)

  • Target number of Rounds: 10+ Rounds
  • Minimum number of Rounds before scaling: 7 Rounds
Mobility (Checkmark)
<ul><li>1 min Barbell Quad Smash (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Trap Smash (each side)</li></ul>