Mayhem Affiliate 05/23/2023
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
Build to a heavy snatch single
3. Workout Prep
1 set:
5/4 Calorie Row
3 Burpees
5/4 Calorie Row
2 Burpee Box Jump Over
5/4 Calorie Row
1 Burpee Box Get Over
Strength
Snatch (Weight)
Workout
Workout (Time)
Oahu
Freedom (RX’d)
30/24 Calorie Row
30 Burpees
30/24 Calorie Row
24 Burpee Box Jump Overs (24/20)
30/24 Calorie Row
18 Burpee Box Get Overs (30/24)
Independence
24/20 Calorie Row
30 Burpees
24/20 Calorie Row
24 Burpee Box Jump Overs (20/16)
24/20 Calorie Row
18 Burpee Box Get Overs (24/20)
Liberty
20/16 Calorie Row
20 Up Downs
20/16 Calorie Row
15 Burpees
20/16 Calorie Row
10 Burpee Box Step Ups (20/16)
- Target time: 10-12 minutes
- Time cap: 15 minutes
Mobility
Mobility (Checkmark)
<ul><li>1 min lying 90/90 hip stretch (each side)</li><li>1 min overhead elbow grab tricep stretch (each side)</li><li>1 min tricep lacrosse ball smash (each side)</li></ul>
Heavy Single (10-12 minutes)
* Rest as needed between sets *