Mayhem Affiliate 05/09/2023

Mayhem Affiliate 05/09/2023

Warm-up
Warm-up

1. Movement Prep/Activation
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer Exercises
* 10 minutes with a PVC or Empty Barbell

2. Strength
3×1 Power Snatch
3×3 Overhead Squat

3. Workout Prep
2 sets:
5 Wall Balls
3 Power Cleans (Build in weight)

Strength
Power Snatch (Weight)

3 sets of 1 Power Snatch @85-90% of 1RM Snatch

* Rest 60-90 seconds between sets *

Overhead Squat (Weight)

3 sets of 3 Overhead Squats @90% of 1RM Snatch

* Rest 60-90 seconds between sets *

Workout
Workout (Time)

Jaguar

Freedom (RX’d)
For time:
60 Wall Balls (20/14)
30 Power Cleans (135/95)
60 Wall Balls (20/14)
(KG conv: WB 9/6, PC 61/43)

Independence
60 Wall Balls (14/10)
30 Power Cleans (115/80)
60 Wall Balls (14/10)
(KG conv: WB 6/4, PC 52/36)

Liberty
40 Wall Balls Thrusters (light)
20 Dumbbell Power Cleans (light)
40 Wall Balls (light)

  • Target time: 6:30-8 minutes
  • Time cap: 10 minutes

Skills and Drills
Rope Climb Week 2 Day 1 (Checkmark)

All Levels:
Take 10-15 minutes and practice footwork, clamping, and standing up on the rope.

Alternate Option:
5 sets:
1 hanging knee raise for max time (time ends when knees fall)
10 dumbbell bicep curls
– rest 1 minute between sets –
(Sub plank or plank on knees if needed)

Mobility
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>