Mayhem Affiliate 08/08/2023

1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo warm-up
-into-
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *

2. Strength Prep
Take 10-12 minutes to find a heavy Clean + Push Jerk. A Squat Clean is preferred, but adjust to a Power Clean as needed.

3. Workout Prep
2 sets:
3 Pull Ups
3 Push Ups