WARM-UP -
2:00 Jog
-into-
3 sets:
5 Snatch Grip Deadlifts
4 Hang Muscle Snatch
3 Snatch Grip Push Press
2 Hang Power Snatch
1 Power Snatch
-First set use a PVC pipe,
second and third use empty
barbell.
WORKOUT PREP-
3 sets:
100m Run (build-in pace)
2 Power Snatch (build up to
opening weight)
WORKOUT - “That’s my
secret, Captain: I’m always
angry”
Freedom (RX’d)
-0:00-4:00-
800m Run
-4:00-8:00-
Heavy Double Power Snatch
-8:00-12:00-
800m Run
MAYHEM MINI-PUMP –
SHOULDERS AND GLUTES
4 Rounds
10 Weighted Hip Thrust @
Moderate weight – maintain
control and quality RPE 7
10 GHD Hip Raise @
moderate weight – maintain
quality RPE 7
10 Plate Front Raise @
moderate weight – maintain
quality RPE 7
-Rest 2 min between rounds-
MOBILITY -
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash
(each side)