Mayhem Affiliate 08/29/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer (if time allows)<br />* 10 minutes with a PVC or Empty Barbell <br />* Perform 3-5 reps at each movement <br />-into-<br />3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)<br />* 5 minutes (This is strength prep)<br />* 2-3 Times through <br />* Focus on footwork and finishing pull<br /><br /><strong>2. Strength Prep</strong></p><ul><li>5 sets: 1 Power Clean + 1 Push Jerk (@70% of 1RM)</li><li>3-2-1-1-1 Front Squat (build up in weight)</li></ul><p><strong>3. Workout Prep</strong><br />2 sets:<br />100m Run (at workout pace)<br />20-second Bike (at workout pace)</p>
Strength/Accessory
Power Clean + Push Jerk (Weight)
<p>5 sets: 1 Power Clean + 1 Push Jerk (@70% of 1RM Clean & Jerk)<br />* Complete a set every 1:30 *</p>
Front Squat (Weight)
<p>3-2-1-1-1 Front Squat (build up in weight)<br /><br />- Rest as needed between sets -</p>
Workout
Workout (3 Rounds for reps)
<p><strong>“Goonies Never Say Die!”</strong><br /><br />Freedom (RX’d)<br />3 sets<br />3:30 AMRAP<br />400m Run<br />Max Calorie Bike in remaining time<br />*Rest 1:30 between sets*</p><p>Independence<br />3 sets<br />3:30 AMRAP<br />350m Run<br />Max Calorie Bike in remaining time<br />Rest 1:30 between sets</p><p>Liberty<br />3 sets<br />3:30 AMRAP<br />300m Run<br />Max Calorie Bike in remaining time<br />Rest 1:30 between sets</p><ul><li><p>Target number of Calories each set: 25+/18+ Calories</p></li><li><p>Minimum number of Calories before scaling: 18/12 Calories</p></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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