1. Movement Prep/Activation:3:00 Machine (easy pace)-into-Burgener Warm-Up (Snatch) + Skill Transfer Exercises* 10 minutes with a PVC or Empty Barbell
2. Strength3x1 Snatch
3x3 Snatch Grip Deadlifts
3. Workout Prep3 sets:3 Deadlifts (build in weight)5 Double Dumbbell Strict Press5 Pike Push Ups3 Strict Handstand Push Ups
3 sets x 1 Squat Snatch @ 85-90% of 1RM Snatch
* Rest 60-90 seconds between sets
3 Sets x 3 Snatch Grip Deadlifts @100% of 1RM Snatch
This is an official Mayhem Benchmark workout, so get after it!
Freedom (RX'd)21-15-9Deadlift (275/185)Strict Handstand Push Ups(KG conv: 125/83)
Independence21-15-9Deadlift (225/155)Handstand Push Ups(KG conv: 102/70)
Liberty21-15-9Dumbbell Deadlift (light)Push Ups
Simulate Intensity with Breath Hold