Mayhem Affiliate 05/04/2023
Warm-up
Warm-up
<p>1. Movement Prep/Activation<br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer<br />* 10 minutes with a PVC or Empty Barbell<br /><br />2. Strength<br />3×1 Power Clean<br />3×1 Front Squat<br /><br />3. Workout Prep<br />1 set<br />5 Wall Balls<br />10 Double Unders<br />1 Wall Walk</p>
Strength
Power Clean (Weight)
<p>3 Sets x 1 Power Clean @85-90% of 1RM Clean<br /><br />* Rest 60-90 seconds between sets *</p>
Front Squat (Weight)
<p>3 Sets x 1 Front Squat @90% of 1RM Clean<br /><br />* Rest 60-90 seconds between sets *</p>
Workout
Workout (4 Rounds for reps)
<p><strong>Dollywood</strong></p><p> </p><p>Freedom (RX’d)<br />Every 4:00 (4 sets)<br />25 Wall Balls (20/14)<br />50 Double Unders<br />4 Wall Walks<br />(KG conv: 9/6 wall ball)</p><p> </p><p>Independence<br />Every 4:00 (4 sets)<br />25 Wall Balls (14/10)<br />35 Double Unders<br />3 Wall Walks<br />(KG conv: 6/4 wall ball)</p><p> </p><p>Liberty<br />Every 4:00 (4 sets)<br />20 Wall Ball Thrusters (light)<br />50 Single Unders<br />4 Inch Worms</p><p> </p><ul><li>Target time each set: 1:50-2:15</li><li>Time cap each set: 3:00</li></ul>
Mobility
Mobility
<ul><li>1 min foot smash w/ lacrosse ball (each side)</li><li>1 min calf stretch against wall (each side)</li><li>1 min foam roll upper back</li></ul>
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