Mayhem Affiliate 10/23/2023
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 Prep
3 Squat Snatch x 10 sets @60-75% of 1RM Snatch
* Complete a set every minute (10 minutes)
3. Workout Prep
2 sets:
2 Burpees
5 Wall Balls
Strength/Accessory
Snatch (Weight)
Workout
Workout (Time)
Leonardo da Vinci
Freedom (RX’d)
For Time
21-15-9
Burpees
42-30-18
Wall Balls (20/14)
(KG conv: WB 9/6)
Independence
For Time
18-12-6
Burpees
36-24-12
Wall Ball (20/14)
(KG conv: WB 9/6)
Liberty
For Time
15-12-9
Up Downs
30-24-18
Wall Ball Thrusters (light)
- Target time: 7-8 minutes
- Time cap: 13 minutes
Mobility
Mobility (Checkmark)
- 1 min Barbell Quad Smash (each side)
- 1 min Couch Stretch (each side)
- 1 min Trap Smash (each side)
3 Squat Snatch x 10 sets @60-75% of 1RM Snatch
* Complete a set every minute (10 minutes)