3:00 Easy Row
– into –
Partner 1
2 Sets (Empty Bar or PVC)
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
3 Squat Snatch
Partner 2
2 Sets (Empty Bar or PVC)
5 Muscle Cleans
5 Hang Power Cleans
5 Front Squats
3 Squat Cleans
* Switch when both partners finish *
– into –
Build up to Workout Weights
**2. Workout Prep**
2 rounds
150 Meter Run (Same time)
2 Power Cleans + 1 Squat Clean (each, build-up)
– into –
2 rounds
150 Meter Run (Same time)
2 Power Snatch + 1 Squat Snatch (each, build-up)
Partner workout
300 Meter Run (each: at the same time)
40 Power Cleans (185/125)
300 Meter Run (each: at the same time)
40 Power Snatches (135/95)
300 Meter Run (each: at the same time)
20 Cleans (225/145)
300 Meter Run (each: at the same time)
20 Snatches (185/125)
300 Meter Run (each: at the same time)
Target time: 20-23 minutes
Time cap: 30 minutes
Independence
Partner workout
200 Meter Run (each: at the same time)
40 Power Cleans (155/105)
200 Meter Run (each: at the same time)
40 Power Snatches (95/65)
200 Meter Run (each: at the same time)
20 Cleans (185/125)
200 Meter Run (each: at the same time)
20 Snatches (135/95)
200 Meter Run (each: at the same time)
Target time: 20-23 minutes
Time cap: 30 minutes
Liberty
Partner workout
2 rounds
15/12 Calorie Row (each: at the same time)
20 Dumbbell Power Cleans (light-moderate)
15/12 Calorie Row (each: at the same time)
20 Dumbbell Power Snatches (light moderate)
15/12 Calorie Row (each: at the same time)
Target time: 20-23 minutes
Time cap: 30 minutes
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Ring Pushups
10 Ring Pullups
15 Seated Tricep DB French Press
15 DB Preacher Curl
10 Strict TTB
10 GHD Russian Twists
10 Kettlebell Side Bend (each side)
:45 sec Side Plank (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
-Rest 2 min b/t round-
[Seated Tricep DB French Press]()
[Kettlebell Side Bend]()
[DB Preacher Curl]()
[GHD Russian Twist]()
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
[Foot Smash]()
[Trap Smash]()
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