Mayhem Affiliate 12/06/2023
Warm-up
Warm-up
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);"><strong>1. Movement Prep/Activation</strong></span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">* 10 minutes with a PVC or Empty Barbell</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">* Perform 3-5 reps at each movement</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">-into-</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">* 5 minutes</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">* 2-3 times through, focus on footwork and finishing the pull</span></p><p> </p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);"><strong>2. Strength Prep</strong></span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">5 sets x 1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">*Build to a Heavy Unbroken Complex across 5 working sets</span></p><p> </p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);"><strong>3. Workout Prep</strong></span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">2 sets:</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">3 Toes to Bar</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">3 Overhead Squats (build in weight)</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">10 Double Unders</span></p>
Strength/Accessory
3 Position Power Snatch (Ground, Below the Knee, Above the Knee) (Weight)
<p><strong>1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets </strong></p><p>*Build to a Heavy Unbroken Complex across 5 working sets</p>
Workout
Workout (AMRAP – Rounds and Reps)
<h4><span style="background-color:transparent;color:rgb(103,106,108);"><strong>Wilson</strong></span></h4><p> </p><p><span style="background-color:transparent;color:rgb(103,106,108);">Freedom (RX’d)</span><br><span style="background-color:transparent;color:rgb(103,106,108);">15:00 AMRAP</span><br><span style="background-color:transparent;color:rgb(103,106,108);">5-10-15-20-25…..</span><br><span style="background-color:transparent;color:rgb(103,106,108);">Toes to bar</span><br><span style="background-color:transparent;color:rgb(103,106,108);">10 Overhead Squats (95/65)</span><br><span style="background-color:transparent;color:rgb(103,106,108);">50 Double Unders </span><br><span style="background-color:transparent;color:rgb(103,106,108);">(KG conv: 43/29)</span></p><p> </p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Independence</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">15:00 AMRAP</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">4-8-12-16-20…..</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Toes to bar</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">10 Overhead Squats (75/55)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">35 Double Unders </span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">(KG conv: 34/25)</span></p><p> </p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Liberty</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">15:00 AMRAP</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">5-10-15-20-25…..</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Hang Knee Raises</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">10 Dumbbell Squats (light)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">50 Single Unders</span></p><ul><li><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Target number of Rounds: Into the round of 25 toes to bar</span></li><li><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Minimum number of Rounds before scaling: Into the round of 20 toes to bar.</span></li></ul>
Mobility
Mobility (Checkmark)
<ul><li>1 min foot smash w/ lacrosse ball (each side) </li><li>1 min Couch Stretch (each side) </li><li>1 min Hand Smash w/ lacrosse ball (each side)</li></ul>
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