Mayhem Affiliate 10/30/2023
Warm-up
Warm-up
1. Movement Prep/Activation
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
- 10 minutes with a PVC or Empty Barbell
- Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
- 5 minutes (This is strength prep)
- 2-3 Times through
- Focus on footwork and finishing the pull
2. Strength Prep
Every min (10 mins) 2 Clean and Jerks (60-75%)
3. Workout Prep
1 set:
4 Dumbbell Front Squats
2 Ring Push Ups
Strength/Accessory
Clean and Jerk (Weight)
Workout
Workout (AMRAP – Reps)
“I am the pumpkin king”
Freedom (RX’d)
10:00 AMRAP
2-4-6-8-10…..
Dumbbell Front Squats (50s/35s)
8 Ring Push Ups (Or Dumbbell Push Ups)
(KG conv: 22.5s/15s)
Independence
AMRAP 10 minutes
2-4-6-8-10…..
Dumbbell Front Squats (35s/25s)
10 Hand Release Push Ups
(KG conv: 15s/10s)
Liberty
AMRAP 10 minutes
2-4-6-8-10…..
Single Dumbbell Front Squats (light)
8 Bar Push Ups
- Target number of reps: 136+ reps (Round of 16 Squats)
- Minimum number of reps before scaling: 90 reps (through 12 Squats + 8 Ring Push Ups)
Mobility
Mobility (Checkmark)
- 1 min foot smash with lacrosse ball (each side)
- 1 min pec smash on rig with lacrosse ball (each side)
- 1 min foam roll lats (each side)
Clean & Jerk 10×2
2 Squat Clean and Jerks x 10 sets @60-75% of 1RM Clean and Jerk
* Complete a set every minute (10 minutes) *