Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
1 Round Through
10 yd walk on toes
10 yd walk to toes backward
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forwarding leg
10 yd butt kickers
10 yd high knees
-into-
5 min AMRAP
8 Alternating Dumbbell Snatch (light)
5 Single Arm DB Thrusters (light)
3 elbow to floor stretch (each side)
**2. Workout Prep**
1 set
4 Dumbbell Thrusters (practice squat clean)
50m Run (25 out, 25 back)
2 Dumbbell Thrusters
**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:
3 sets
3 Snatch Deadlifts to Mid-Thigh
3 Hang Power Snatch
3 Overhead Squats
2 Squat Snatch (Singles)
From the Rower to the Wall
For Time:
18 Dumbbell Thrusters (50s/35s)
200m Run
15 Dumbbell Thrusters
200m Run
12 Dumbbell Thrusters
200m Run
9 Dumbbell Thrusters
200m Run
6 Dumbbell Thrusters
200m Run
3 Dumbbell Thrusters
* 12:00 Time Cap *
Snatch Deadlift (to mid thigh) + Snatch 3×2
Snatch Deadlift to below the knee + Snatch:
(1+1) x 3 sets @ 80-87% 1RM Snatch
*Rest 60-90 seconds between sets*
MayhemReady: Making It Easier to Receive a Bad Snatch
https://www.youtube.com/watch?v=Cjvstbb5UPc
If you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem
Snatch Deficit Deadlift 3×3
Snatch deficit deadlift:
3×3 @ 105% of best snatch
*Rest 60-90 seconds between sets*
Accessory
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
