Mayhem Affiliate 05/04/2023
Warm-up
Warm-up
1. Movement Prep/Activation
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer
* 10 minutes with a PVC or Empty Barbell
2. Strength
3×1 Power Clean
3×1 Front Squat
3. Workout Prep
1 set
5 Wall Balls
10 Double Unders
1 Wall Walk
Strength
Power Clean (Weight)
Front Squat (Weight)
3 Sets x 1 Front Squat @90% of 1RM Clean
* Rest 60-90 seconds between sets *
Workout
Workout (4 Rounds for reps)
Dollywood
Freedom (RX’d)
Every 4:00 (4 sets)
25 Wall Balls (20/14)
50 Double Unders
4 Wall Walks
(KG conv: 9/6 wall ball)
Independence
Every 4:00 (4 sets)
25 Wall Balls (14/10)
35 Double Unders
3 Wall Walks
(KG conv: 6/4 wall ball)
Liberty
Every 4:00 (4 sets)
20 Wall Ball Thrusters (light)
50 Single Unders
4 Inch Worms
- Target time each set: 1:50-2:15
- Time cap each set: 3:00
Mobility
Mobility
<ul><li>1 min foot smash w/ lacrosse ball (each side)</li><li>1 min calf stretch against wall (each side)</li><li>1 min foam roll upper back</li></ul>
3 Sets x 1 Power Clean @85-90% of 1RM Clean
* Rest 60-90 seconds between sets *