Mayhem Affiliate 09/12/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)</p><ul><li>10 minutes with a PVC or Empty Barbell</li><li>Perform 3-5 reps at each movement</li></ul><p>-into-<br />3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)</p><ul><li>5 minutes (This is strength prep)</li><li>2-3 Times through</li><li>Focus on footwork and finishing pull</li></ul><p><strong>2. Strength</strong><br />10 sets: 1 Squat Snatch (start at 65% and build, no higher than 90%)<br />* Complete 1 set every 1:15 *</p><p><strong>3. Workout Prep</strong><br />2 sets:<br />4 Box Jump Overs (build in height)<br />5/4 Calorie Row (build in pace)<br />2 Burpee Box Get Overs (build in height)</p>
Strength/Accessory
Snatch (Weight)
<p>10 sets: 1 Squat Snatch (start at 65% and build, no higher than 90%)<br />* Complete 1 set every 1:15 *</p>
Workout
Workout (2 Rounds for reps)
<p><strong>Affiliate Version of "Intervals"</strong><br /><br />Freedom (RX’d)<br />2 sets:<br />21 Box Jump Overs (24/20)<br />15/12 Calorie Row<br />9 Burpee Box Get Overs (30/24)<br />21 Box Jump Overs (24/20)<br />15/12 Calorie Row<br />9 Burpee Box Get Overs (30/24)<br />-rest until 10:00, perform second set reversed-</p><p>Independence<br />2 sets:<br />21 Box Jump Overs (20/16)<br />12/10 Calorie Row<br />9 Burpee Box Get Overs (24/20)<br />21 Box Jump Overs (20/16)<br />12/10 Calorie Row<br />9 Burpee Box Get Overs (24/20)<br />-rest until 10:00, performe second set reversed-</p><p>Liberty<br />2 sets:<br />21 Box Step Ups (20/16)<br />10/8 Calorie Row<br />9 Up Down Box Step ups (24/20)<br />21 Box Step Ups (20/16)<br />10/8 Calorie Row<br />9 Up Down Box Step ups (24/20)<br />-rest until 10:00, performe second set reversed-</p><ul><li>Target time each set: 5-7 minutes</li><li>Time cap each set: 8 minutes</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 Seal Pose</li></ul>
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