Mayhem Affiliate 09/25/2023
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, 2-3 times through <br />* Focus on footwork and finishing the pull</p><p><strong>2. Strength</strong></p><p>Heavy Single Snatch (10-12 minutes)</p><p><strong>3. Workout Prep</strong><br />1 set:<br />100m Row (at workout pace)<br />5 Push Ups</p>
Strength/Accessory
Snatch (Weight)
<p>Build to a heavy single Squat Snatch<br />(10-12 minutes)<br /><br />* rest as needed between lifts *</p>
Workout
Workout (Time)
<p><strong>Potato Chips</strong></p><p>Freedom (RX’d)<br />2000/1750m Row<br />*Every 2:00 (including 0:00) perform 15/12 Push Ups</p><p>Independence<br />1750/1500m Row<br />*Every 2:00 (including 0:00) perform 12/10 Push Ups</p><p>Liberty<br />1200/1000m Row<br />*Every 2:00 (including 0:00) perform 10/8 Bar Push Ups</p><ul><li>Target time: 9-11 minutes</li><li>Time cap: 16 minutes</li></ul>
Mobility
Mobility (Checkmark)
<ul><li>1 min couch stretch (each side)</li><li>1 min twisted cross (each side)</li><li>30 sec bicep stretch on wall (each side</li></ul>
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