Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)
Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
-into-
7 min AMRAP
5 Power Cleans (empty bar – build across)
3 World’s Greatest Stretch (each side)
3 Up Downs
**3. Workout Prep**
1 set
3 Power Cleans (workout weight)
6 Air Squats
Genie
For Time:
100 Power Cleans (115/80)
* Every minute 12 Air Squats (Start with air squats) *
Mayhem Ready: Are you leaving capacity on the table? Let’s breathe and find out
https://www.youtube.com/watch?v=ut_5qVFyH_s
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Goblet Squat: 1 and a Half Reps 4×12
4 sets: 12 reps
*Build to a moderate weight, stay the same or build across