Mayhem Affiliate 09/27/2023
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, 2-3 times through<br />* Focus on footwork and finishing the pull</p><p><strong>2. Strength</strong></p><p>Heavy Single Squat Clean + Push Jerk (10-12 minutes)</p><p><strong>3. Workout Prep</strong><br />2 sets:<br />2 Overhead Squats (Build in weight)<br />2 Burpee Over Bar<br />2 Pull Ups</p>
Strength/Accessory
Clean & Push Jerk (Weight)
<p>Build to a heavy Squat Clean + Push Jerk<br />(10-12 min)</p>
Workout
Workout (3 Rounds for reps)
<p><strong>Potatoes Au Gratin</strong></p><p>Freedom (RX’d)<br />3 sets:<br />5:00 AMRAP<br />8 Overhead Squats (95/65)<br />8 Burpee Over Bar<br />8 Pull Ups<br />-rest 3:00 between sets-<br />(KG conv: 43/29)</p><p>Independence<br />3 sets:<br />5:00 AMRAP<br />8 Overhead Squats (75/55)<br />7 Burpee Over Bar<br />6 Pull Ups<br />-rest 3:00 between sets-<br />(KG conv: 34/25)</p><p>Liberty<br />3 sets:<br />5:00 AMRAP<br />5 Dumbbell Front Squats (light)<br />5 Up Downs<br />5 Jumping Pull Ups<br />-rest 3:00 between sets-</p><ul><li>Target number of Rounds: 3+ rounds</li><li>Minimum number of Rounds before scaling: 2 Rounds</li></ul>
Mobility
Mobility (Checkmark)
<ul><li>1 min couch stretch (each side)</li><li>1 min twisted cross (each side)</li><li>30 sec bicep stretch on wall (each side</li></ul>
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