Mayhem Affiliate 10/23/2023
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, 2-3 times through</li><li>Focus on footwork and finishing the pull</li></ul><p><strong>2. Strength Prep</strong><br />3 Squat Snatch x 10 sets @60-75% of 1RM Snatch<br />* Complete a set every minute (10 minutes)<br /><br /><strong>3. Workout Prep</strong><br />2 sets:<br />2 Burpees<br />5 Wall Balls</p>
Strength/Accessory
Snatch (Weight)
<p>3 Squat Snatch x 10 sets @60-75% of 1RM Snatch<br />* Complete a set every minute (10 minutes)</p>
Workout
Workout (Time)
<p><strong>Leonardo da Vinci</strong></p><p>Freedom (RX’d)<br />For Time<br />21-15-9<br />Burpees<br />42-30-18 <br />Wall Balls (20/14)<br />(KG conv: WB 9/6)</p><p>Independence<br />For Time<br />18-12-6<br />Burpees<br />36-24-12 <br />Wall Ball (20/14)<br />(KG conv: WB 9/6)</p><p>Liberty<br />For Time<br />15-12-9<br />Up Downs<br />30-24-18<br />Wall Ball Thrusters (light)</p><ul><li>Target time: 7-8 minutes</li><li>Time cap: 13 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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