Mayhem Affiliate 10/03/2022
Warm-up
<p>3:00 Machine (easy pace) -into-<br />Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)</p><p>* 10 minutes with a PVC or Empty Barbell<br />* Perform 3-5 reps at each movement</p><p>-into-<br />3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)<br />* 5 minutes (This is strength prep)<br />* 2-3 Times through<br />* Athletes should focus on footwork and finishing their pull</p>
Strength
Squat Snatch (Weight)
<p>1RM Squat Snatch<br />10-12 minutes <br /><br />* rest as needed between lifts *</p>
Workout
Metcon (Time)
<p>“Might Get Loud”<br /><br />Freedom (RX’d)<br />100 Double Unders<br />40 Wall Balls (20/14)<br />100 Double Unders<br />30 Wall Balls (20/14)<br />100 Double Unders<br />20 Wall Balls (20/14)<br />(KG conv: WB 9/6) </p><p> </p><p>Independence<br />80 Double Unders<br />40 Wall Balls (14/10)<br />80 Double Unders<br />30 Wall Balls (14/10)<br />80 Double Unders<br />20 Wall Balls (14/10)<br />(KG conv: WB 64) </p><p> </p><p>Liberty<br />100 Single Unders<br />30 Wall Ball Thrusters (light)<br />100 Single Unders<br />20 Wall Ball Thrusters (light)<br />100 Single Unders<br />10 Wall Ball Thrusters (light)</p><p> </p><p>Target time: 9-11 minute<br />Time cap: 15 minutes</p>
Cooldown/Mobility
Metcon (Checkmark)
<p>1 min Calf Smash (each)<br />1 min Foam roll Hamstrings<br />1 min Barbell quad smash (each side)</p>
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