Friday

WARM-UP -
3 sets:
10 PVC Pipe pass-throughs
10 PVC Around the Worlds
(left and right)

-into-
3 sets:

:30 Jump Rope
5 Snatch Grip Deadlifts
(empty bar)
4 Hang Muscle Snatches
(empty bar)
3 Power Snatches (empty
bar)
5 Roll and Reach

WORKOUT PREP-
2 sets:

10 Double Unders
2 Power Snatch (build-in
weight)
WORKOUT - Mayhem in
Miami
Freedom (RX’d)
11.1/14.1
10:00 Amrap
30 Double Unders
15 Power Snatch (75/55)
(KG Conv: 34/25)
MAYHEM MINI-PUMP – Arms
and Shoulders
4 Rounds
10 Barbell Curls @ moderate
weight – maintain quality
10 Standing KB Crush Grip
French Press @ moderate
weight – maintain quality

-Rest 2 min b/t rounds-
MOBILITY -

1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball
smash (each side)