Mayhem Affiliate 10/05/2022
Warm-up
<p>3:00 Machine (easy pace) -into-<br />Burgener Warm-Up (Clean) + 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 Clean + 3x Hang Clean + 3x Clean (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
Clean & Push Jerk (1RM Squat Clean and Push Jerk
10-12 minutes)
10-12 minutes)
Workout
Metcon (Time)
<p>"Water is Wild"<br /><br />Freedom (RX’d)<br />4 rounds<br />25 Box Step ups (24’’/20’’)<br />20 Toes to Bar<br />15 Front Squats (95/65)<br />(KG conv: FS 43/29)<br /><br />Independence<br />4 rounds<br />25 Box Step ups (20’’/16’’)<br />20 Knees to Elbows (Or 15 Toes to Bar)<br />15 Front Squats (75/55) <br />(KG conv: FS 34/25) <br /><br />Liberty<br />4 rounds<br />20 Box Step ups (20’’/16’’)<br />15 Hanging Knee Raises<br />10 Dumbbell Squats (light)</p><p> </p><p>Target time: 13-15 minutes<br />Time cap: 18 minutes</p>
Cooldown/Mobility
Metcon (Checkmark)
<p>1 min couch stretch (each side)<br />1 min twisted cross (each side)<br />1 min Seal Pose</p>
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