WARM-UP -
2:00 Machine
-into-
8:00 AMRAP
5 Snatch Deadlifts (empty
bar)
5 High Hang Muscle Snatch
(empty bar)
5 Power Snatches (empty
bar)
100m Jog
5 Cat/Cows
WORKOUT PREP -
2 sets:
3 Power Snatch (build-in
weight)
50m Run (build-in pace)
WORKOUT - Donut Holes
Freedom (RX’d)
5 sets
8 Power Snatch (95/65)
200m Run
8 Power Snatch (95/65)
-rest 1:1 between sets-
(KG conv: 42.5/30 PS)
MAYHEM MINI-PUMP – Leg
Day
3 Rounds
10 Elevated Toe Double
DB Romanian Deadlift @
Moderate weight – maintain
control and quality RPE 7
10 GHD Nordic (Hamstring)
Curl @ moderate weight –
maintain quality RPE 7
15 Single Leg Calf Raise (each
side) @ moderate weight
(each side) – maintain quality
RPE 7
-Rest 2 min b/t rounds-
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Min Cat Cow
2x8 Bretzel
1 Min Foot Smash