ARM-UP -
2 sets:
10 Banded Pass Throughs
5 World’s Greatest Stretch
(each)
-into-
6:00 AMRAP
3 Snatch Deadlifts
3 High Hang Muscle Snatch
3 Snatch Push Press
3 Overhead Squats
3 Hang Snatch
Banded 7s
-into-
8:00 AMRAP
30-second Air Bike
20-second Knee Plank
3 Up Downs
3 Dumbbell Push Press (light)
3 Dumbbell Split Jerks (light)
STRENGTH -
Skill Focus (Split Jerk):
WARM-UP -
Banded 7s or Crossover
Symmetry
-into-
10:00 AMRAP
45-second Machine
3 Inchworms
5 Kip Swings
5 Scap Pull Ups
5 Single Arm Ring Rows
(each)
10 Walking Lunge Steps
WORKOUT PREP -
WARM-UP -
8:00 AMRAP
30-second Jump Rope
5 Dynamic Squat Stretches
10 Deadbugs
10 Glute Bridges
5 Inchworms
5 Dumbbell Suitcase
Deadlifts (each)
STRENGTH -
Deadlift (Wave 2):
Tempo Deadlift (3sec down)
We’d love to hear any feedback or questions you have. Just email us at christi@mayhemnation.com
MONDAY
WARM-UP -
10:00 AMRAP
30-second Row
10 Banded Pass Through
10 Banded Good Mornings
WARM-UP -
10:00 AMRAP
1:00 Machine
5 Clean Deadlifts
4 Hang Muscle Cleans
3 Shoulder Press
2 Hang Power Clean + Push
Press
-PVC/Empty Bar-
STRENGTH -
Pause Split Jerk (4x2 @
65-70%)
WARM-UP -
Banded 7’s
-into-
6:00 AMRAP
5 Scap Pull Ups
5 Kip Swings
5 Ring Rows
10 Alternating V-Ups
5 Up Downs
WORKOUT PREP -
Hinshaw Warm Up
-into-
2 sets
100m Run (build in pace)
WARM-UP -
Hip Halo Warm Up
-into-
8:00 AMRAP
10 Roll and Reach
10 Glute Bridges
8 Box Step Ups
3 Back Squats (empty bar-
build across sets)
STRENGTH -
Back Squat (Wave 1)
3 @70%
2 @80%
1 @85%