Mayhem Affiliate 08/28/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)<br />* 10 minutes with a PVC or Empty Barbell <br />* Perform 3-5 reps at each movement <br />-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 />* Focus on footwork and finishing pull</p><p><strong>2. Strength</strong></p><ul><li>5 sets: 1 Squat Snatch + 1 Overhead Squat (@75% of 1RM)</li><li>3 sets: 3 Snatch Balance (80% of 1RM)</li></ul><p><strong>3. Workout Prep</strong><br />1 set:<br />4 Dumbbell Box Step ups<br />4 V-Ups<br />10ft Single Dumbbell Walking Lunge</p>
Strength/Accessory
Snatch + Overhead Squat (Weight)
<p>5 sets: 1 Squat Snatch + 1 Overhead Squat (@75% of 1RM Snatch)<br />* Complete a set every 1:30 *</p>
Snatch Balance (Weight)
<p>3 sets: 3 Snatch Balance (@ 80% of 1RM Snatch)<br /><br />- Rest as needed between sets -</p>
Workout
Workout (AMRAP – Rounds and Reps)
<p><strong>The Goonies</strong><br /><br />Freedom (RX’d)<br />15:00 AMRAP<br />10 Single Dumbbell Box Step Ups (50/35) (20)<br />20 V-Ups<br />50ft Single Dumbbell Walking Lunge (50/35)<br />(KG conv: 22.5/15 DB)</p><p>Independence<br />15:00 AMRAP<br />10 Single Dumbbell Box Step Ups (35/25) (20)<br />20 V-Ups<br />50ft Single Dumbbell Walking Lunge (35/25)<br />(KG conv: 15/10 DB)</p><p>Liberty<br />15:00 AMRAP<br />10 Single Dumbbell Box Step Ups (light) (20/16)<br />20 Sit Ups<br />50ft Lunge</p><ul><li><p>Target number of Rounds: 6+ Rounds</p></li><li><p>Minimum number of Rounds before scaling: 4 Rounds</p></li></ul>
Mobility
Mobility (Checkmark)
<ul><li>1 min foot smash w/ lacrosse ball (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Seal Pose</li></ul>
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