Mayhem Affiliate 10/09/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />3 sets:<br />20 Plate Toe Touches<br />5 Up Downs<br />10 PVC Pass Throughs<br />5 PVC Overhead Squats<br />- into -<br />3 sets (Empty Barbell)<br />3 Hang Snatch High Pull<br />3 Hang Muscle Snatch<br />3 Snatch Push Press<br />3 Hang Squat Snatch <br /><br /><strong>2. Strength Prep</strong><br />Hang Squat Snatch:<br />- Establish a 3 RM for the day (10-12 minutes)<br />-into-<br />3 Snatch Deadlift x 3 Sets @90% 1RM Snatch<br /><br /><strong>3. Workout Prep</strong><br />2 sets:<br />15-seconds Burpees (build in pace)<br />5 Wall Balls (build in weight)</p>
Strength/Accessory
Hang Squat Snatch (Weight)
<p><strong>Hang Squat Snatch 1×3</strong></p><p>- Establish a 3 RM for the day.</p>
Snatch Grip Deadlift (Weight)
<p><strong>Snatch Grip Deadlift 3×3</strong></p><p>3 Snatch Deadlift x 3 Sets @90% 1RM Snatch</p>
Workout
Workout (AMRAP – Reps)
<p><strong>"Chopped"</strong></p><p>Freedom (RX’d)<br />10 Rounds<br />30 seconds Max Rep Burpees<br />-Rest 30 seconds-<br />30 seconds Max Rep Wall Balls (20/14)<br />-Rest 30 seconds-<br />(KG conv: 9/6 WB)<br /><br />* SCORE = Total Burpees + Total Wall Balls</p><p>Independence<br />10 Rounds<br />30 seconds Max Rep Burpees<br />-Rest 30 seconds-<br />30 seconds Max Rep Wall Balls (14/10)<br />-Rest 30 seconds-<br />(KG conv: 6/4 WB)</p><p>Liberty<br />10 Rounds<br />30 seconds Max Rep Up Down<br />-Rest 30 seconds-<br />30 seconds Max Rep Wall Ball Thrusters ( light)<br />-Rest 30 seconds-</p><ul><li><p>Target number of reps: 230+<br />Burpees: 8+ Reps (80+ Reps)<br />Wall Balls: 15+ Reps (150+ Reps)</p></li><li><p>Minimum number of reps before scaling: 160<br />Burpees: 6 Reps (60 Reps)<br />Wall Balls: 10 Reps (100 Reps)</p></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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