Mayhem Affiliate 09/25/2023
Warm-up
Warm-up
1. Movement Prep/Activation
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
Heavy Single Snatch (10-12 minutes)
3. Workout Prep
1 set:
100m Row (at workout pace)
5 Push Ups
Strength/Accessory
Snatch (Weight)
Workout
Workout (Time)
Potato Chips
Freedom (RX’d)
2000/1750m Row
*Every 2:00 (including 0:00) perform 15/12 Push Ups
Independence
1750/1500m Row
*Every 2:00 (including 0:00) perform 12/10 Push Ups
Liberty
1200/1000m Row
*Every 2:00 (including 0:00) perform 10/8 Bar Push Ups
- Target time: 9-11 minutes
- Time cap: 16 minutes
Mobility
Mobility (Checkmark)
- 1 min couch stretch (each side)
- 1 min twisted cross (each side)
- 30 sec bicep stretch on wall (each side
Build to a heavy single Squat Snatch
(10-12 minutes)
* rest as needed between lifts *