Mayhem Affiliate 09/20/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s + Hip Halo warm up<br />-into-<br />3 sets:<br />5 Snatch Grip Deadlifts<br />5 Muscle Snatch<br />5 Snatch Push Press<br />5 Overhead Squats<br />5 Squat Snatch<br />* perform with a PVC pipe or empty bar *</p><p><strong>2. Strength</strong></p><ul><li>5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch), complete a set every 1:30</li><li>3 sets: 1 Overhead Squat (@90% of 1RM Snatch)</li></ul><p><strong>3. Workout Prep</strong><br />2 sets:<br />3 Power Snatch (build-in weight)<br />100m Run (build-in pace)</p>
Strength/Accessory
3 Position Snatch (Weight)
High Hang, Above the Knee, Floor
* 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
* 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
<p>5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch)</p><ul><li>Complete a set every 1:30</li><li>Hold on to the bar until all 3 reps are complete</li></ul>
Overhead Squat (Weight)
<p>3 sets: 1 Overhead Squat (@90% of 1RM Snatch)<br /><br />* Rest as needed between sets *</p>
Workout
Workout (2 Rounds for reps)
<p><strong>Honey BBQ</strong></p><p>Freedom (RX’d)<br />4:00 AMRAP<br />10 Power Snatch (135/95)<br />Max distance run in the remaining time<br />-Rest 4:00 between AMRAPs-<br />4:00 AMRAP<br />400m Run<br />Max Rep Power Snatch (135/95) in the remaining time<br />(KG conv: 61/43)</p><p>** Scoring: for part one, each 100m = 1 rep **</p><p>Independence<br />4:00 AMRAP<br />10 Power Snatch (115/80)<br />Max distance run in remaining time<br />-Rest 4:00 between AMRAPs-<br />4:00 AMRAP<br />400m Run<br />Max Rep Power Snatch (115/80) in remaining time<br />(KG conv: 52/36)</p><p>Liberty<br />4:00 AMRAP<br />10 Power Cleans (light)<br />Max distance run in the remaining time<br />-Rest 4:00 between AMRAPs-<br />4:00 AMRAP<br />300m Run<br />Max Rep Cleans (light) in the remaining time</p><p>Target Scores:</p><p>Set 1:</p><ul><li>Target Distance: 600+ meters</li><li>Minimum Distance before scaling: 400 meters</li></ul><p>Set 2:</p><ul><li>Target number of Reps: 20+ Reps</li><li>Minimum number of Reps before scaling: 15 Reps</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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