WARM-UP -
10:00 AMRAP
10 Banded Pass Throughs
5 Wall Ball Thrusters
8 Alternating V-Ups
3 Clean Pull + 3 Power Clean
+ 3 Push Jerks (empty bar)
WORKOUT PREP -
3 sets:
4 Wall Balls
3 Toes to Bar
2 Clean and Jerks (build in
weight)
WORKOUT - Galway
Freedom (RXâd)
Every 12:00 (2 sets)
3 rounds
24 Wall Balls (20/14)
12 Toes to Bar
6 Clean and Jerks (135/95)
(KG conv: 9/6 WB, 60/42.5
CJ)
MAYHEM MINI-PUMP â Leg
Day
3 Rounds
10 Elevated Toe Double
DB Romanian Deadlift @
Moderate weight â maintain
control and quality
-rest 30 seconds-
10 DB Box Step-Ups (each
side) @ moderate weight â
maintain quality
-Rest 2 minutes between
rounds-
* Instead of resting :30,
athletes can partner up and
go 1:1 on movements and
advance together to the next
station when their partner
finishes.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Couch Stretch
2x 30 Second Pigeon Stretch
Drops