*Do a set every 2 minutes.
2 Low Hang Snatch @60% 1 RM Snatch
2 Low Hang Snatch @65% 1 RM Snatch
2 Low Hang Snatch @65-70% 1 RM Snatch
2 Low Hang Snatch @70-75% 1 RM Snatch
2 Low Hang Snatch @75-75+% 1 RM Snatch
*Lift starts from below the knee.
8:00 Moving Through:
1:00 cardio (easy) (your choice)
50 Single Under
10 Ring Kip to Swing
5 Banded Strict Ring Dip
5 No Jump Burpee
2 Box Get Over
2. Workout Prep
1 Set (at workout pace)
50 Double Unders
2 Ring Muscle Ups
2 Burpee Box Get Over (at workout height)
For Time
150 Double Unders(OR 300 singles)
15 Ring Muscle Ups
30 Burpee Box Get Over (48/40) (OR 45 Burpee Box Jump Over (24/20))
15 Ring Muscle Ups
150 Double Unders
*REPEAT from Tuesday June 18, 2024.
• Intended Workout RPE: 7 – 70% – moderate intensity
• Target Time: sub 12 minutes
• Time Cap: 16 minutes
Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. Barbell Prep
A. Burgener Warm up Snatch (3-5 reps at each position)
B. Skill Transfer Exercises Snatch
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch