Mayhem Affiliate 8/06/2022
Warm Up
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Jump Rope
-into-
3 sets
30-sec bike (easy)
5 Snatch Grip Deadlift (empty bar)
5 Muscle Snatch (empty bar)
5 Snatch Push Press (empty bar)
5 Overhead Squats (empty bar)
5 Squat Snatch (empty bar)
2:00 Jump Rope
-into-
3 sets
30-sec bike (easy)
5 Snatch Grip Deadlift (empty bar)
5 Muscle Snatch (empty bar)
5 Snatch Push Press (empty bar)
5 Overhead Squats (empty bar)
5 Squat Snatch (empty bar)
2. Workout Prep
3 sets:
10-sec Assault Bike (workout pace)
2 Squat Snatch (build in weight)
Workout
Metcon (10 Rounds for reps)
"City of Four Lakes"
Independence
Every 2:00 (10 sets)
10/8 Calorie Echo Bike
2 Snatch (155/105)
TARGET SCORE
Target time each set: 1:00 – 1:15
Time cap each set: 1:30
Metcon (10 Rounds for reps)
"City of Four Lakes"
Freedom (RX’d)
Every 2:00 (10 sets)
12/10 Calorie Echo Bike
2 Snatch (185/125)
TARGET SCORE
Target time each set: 1:00 – 1:15
Time cap each set: 1:30
Cooldown
Warm-up
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)
1 min seal pose
1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg]()
[Seal Pose]()
[Trap Smash]()
[Seal Pose]()
[Trap Smash]()
Accessory
Warm-up
Mayhem Ready: MobilityTestRotation 1
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