Mayhem Affiliate 09/05/2023
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)</p><ul><li>10 minutes with a PVC or Empty Barbell </li><li>Perform 3-5 reps at each movement </li></ul><p>-into-<br />3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)</p><ul><li>5 minutes (This is strength prep)</li><li>2-3 Times through </li><li>Focus on footwork and finishing pull</li></ul><p><strong>2. Strength</strong></p><ul><li>5 sets: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch)<br />* Complete a set every 1:30 *</li></ul><p>-into-</p><ul><li>3 sets: 2 Overhead Squats (@80% of 1RM Snatch)<br />* Rest as needed between sets *</li></ul><p><strong>3. Workout Prep</strong><br />3 sets:<br />5/4 Calorie Row<br />3 Sandbag Squats (build in weight)</p>
Strength/Accessory
3-Position Power Snatch (Weight)
High Hang Power Snatch + Hang Power Snatch + Power Snatch
<p>5 sets: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch)<br />* Complete a set every 1:30 *</p>
Overhead Squat (Weight)
<p>3 sets of 2 Overhead Squats (@80% of 1RM Snatch)<br />* Rest as needed between sets *</p>
Workout
Workout (Time)
<p><strong>Affiliate Version of "Ski-Bag"</strong><br /><br />Freedom (RX’d)<br />30/24 Calorie Ski or Row<br />30 Sandbag Squats (100/70)<br />20/16 Calorie Ski or Row<br />20 Sandbag Squats (100/70)<br />** Sub (155/105) Back Squats as needed **<br />(KG conv: 45/32.5 Sandbag, 70/48 Back Squat)</p><p>Independence<br />24/20 Calorie Ski or Row<br />30 Sandbag Squats (70/50)<br />16/12 Calorie Ski or Row<br />20 Sandbag Squats (70/50)<br />** Sub (105/75) Back Squats as needed **<br />(KG conv: 32.5/22.5 Sandbag, 48/34 Back Squat)</p><p>Liberty<br />20/16 Calorie Ski or Row<br />30 Dumbbell Front Squats (light)<br />10/8 Calorie Ski or Row<br />20 Dumbbell Front Squats (light)</p><ul><li>Target time: 5:30 – 6:30</li><li>Time cap: 10 minutes</li></ul>
Mobility
Mobility (Checkmark)
<ul><li>1 min Barbell Quad Smash (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Trap Smash (each side)</li></ul>
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