*Snatch Deadlift to Mid Thigh: We’re working on STAYING OVER THE BAR!
**Pause Snatch: Pause in receive for 2 seconds.
*Do a set every 3 minutes.
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @70% 1RM Snatch
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @72% 1RM Snatch
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @75% 1RM Snatch
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @80-82% 1RM Snatch
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @85-85+% 1RM Snatch
*Snatch Deadlift to Mid Thigh: We’re working on STAYING OVER THE BAR!
**Pause Snatch: Pause in receive for 2 seconds.
AMRAP 7 Minutes
50/40 Calorie Assault Bike
Max Calorie Row
-rest 3:00-
AMRAP 7 Minutes
50/40 Calorie Row
Max Calorie Assault Bike
SCORE 1 = Max Calorie Row (not including the “buy in”). Each calorie is a rep.
SCORE 2 = Max Calorie Bike (not including the “buy in”). Each calorie is a rep.
*REPEAT from May 22 2024.
• Intended Workout RPE: 8.5-9.0 – 85-90% – high to very high intensity
• Target Reps Each Workout: 75/65+
You are working on capacity within a minute.
2 rounds of:
minute 1: Max Strict Handstand Push Ups
minute 2: Rest
minute 3: Max Wall Facing Strict Handstand Push Ups
minute 4: Rest
Minute 5: Max UNBROKEN Freestanding Handstand HOLD [within 3×3 box]Begin NEXT round at the 6 minute mark
Score is total for all handstand pushups PLUS hold.
**If you did 30 total HSPU combined plus held the handstand for 38 seconds your score is 68 “reps”
SCALE:
minute 1: Accumulate 30 seconds of Handstand Hold – Choose from 3 variations
minute 2: Rest
minute 3: Max Pike Push Up
minute 4: Rest
Minute 5: Max DEFICIT Pike Push Up put hands on 15lb plate for deficit
Minute 6: Rest
Minuate 7: Max UNBROKEN Strict Box Handstand Push Up [no time limit BUT must be unbroken]
Mayhem Hip Halo Activation
Barbell Prep
A. Burgener Warm up Snatch (3-5 reps at each position) – all to power position
B. Skill Transfer Exercises Snatch – all to power position
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch – all to power position