Mayhem Affiliate 12/01/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>Hip Halo<br>-into-<br>8 min amrap:<br>10-second Handstand Hold<br>5 Deadlifts (empty bar)<br>5 Hang Muscle Cleans (empty bar)<br>5 Shoulder Press (empty bar)<br><br><strong>2. Strength Prep</strong><br>5 working sets of:<br>5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk<br>* Work up to a Heavy, Unbroken set<br><br><strong>3. Workout Prep</strong><br>2 sets<br>10 Double Unders<br>2 Handstand Push Ups<br>1 Wall Walk</p>
Strength/Accessory
Clean Deadlift + Hang Power Clean + Push Jerk (Weight)
<p>5 working sets of:<br>5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk<br><br>* Work up to a Heavy, unbroken set</p>
Workout
Workout (Time)
<p>I love Rock ‘N Roll</p><p> </p><p>Freedom (RX’d)<br>For Time:<br>150 Double Unders<br>50 Handstand Push Ups<br>100 Double Unders<br>10 Wall Walks<br>50 Double Unders</p><p> </p><p>Independence<br>For Time:<br>105 Double Unders<br>35 Handstand Push Ups<br>70 Double Unders<br>7 Wall Walks<br>35 Double Unders</p><p> </p><p>Liberty<br>For Time:<br>150 Single Unders<br>50 Dumbbell Push Press<br>100 Single Unders<br>10 Inch Worms<br>50 Single Unders</p><ul><li>Target time: 8-10 minutes</li><li>Time cap: 15 minutes</li></ul>
Mobility
Mobility
<p>1 min foot smash with lacrosse ball (each side)<br>1 min pec smash on rig with lacrosse ball (each side)<br>1 min foam roll lats (each side)</p>
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