Mayhem Affiliate 08/15/2023
Warm-up
Warm-up
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *
2. Strength Prep
- 2 Full Snatches + 1 Overhead Squat (bar can be dropped between snatch rep 1 and snatch rep 2)
- Panda Pulls
3. Workout Prep
2 sets:
10 Double Unders
3 Double Dumbbell Snatch (build in weight)
Strength/Accessory
Snatch + Overhead Squat (Weight)
Panda Pulls (Weight)
3 sets of 3 Panda Pulls (@70-80% of 1RM)
– Rest as needed between sets –
Workout
Workout (5 Rounds for reps)
“Bueller..? Bueller..? Bueller..?”
Freedom (RX’d)
Every 3:00 (5 sets)
60 Double Unders
10 Double Dumbbell Snatches (2×50/35)
(KG conv: 22.5/15 DBs)
Independence
Every 3:00 (5 sets)
45 Double Unders
10 Double Dumbbell Snatches (2×35/25)
(KG conv: 15/10 DBs)
Liberty
Every 3:00 (5 sets)
50 Single Unders
8 Double Dumbbell Clean and Jerks (light)
- Target time each set: 1:00-1:15
- Time cap each set: 1:30
Mobility
Mobility (Checkmark)
- 1 min foot smash w/ lacrosse ball (each side)
- 1 min Couch Stretch (each side)
- 1 min Seal Pose
2 Squat Snatch + 1 Overhead Squat (@70% of 1RM) x 5 sets
* Complete a set every 1:30 *