Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s
-into-
6 min AMRAP
3 up-downs
3 box step up (each side)
5 Clean and Jerks (empty bar – build across, stay light)
**2. Workout Prep**
3 Sets
2 Clean and Jerks (work up in weight)
2 Burpee Box Jump Overs (practice transition)
**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:
Pull should be good and warm from the clean and jerks, so have athletes practice set up and begin working up in weight.
2 Deadlifts (build-up to 75% in 3-4 working sets)
Back on the street
For Time:
3-6-9-12-9-6-3
Clean and Jerk (155/105)
Burpee Box Jump Over (24/20)
Deadlift 6×2
2 Deadlifts x 6 sets @75% of 1RM
* Complete a set every 90 seconds *
Mayhem Ready: Upgrade Your Ground Game
https://www.youtube.com/watch?v=PWVpibjNfls
If you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem
