Wednesday, Sep 29, 2021

**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
If you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem

Goblet Squat: 1 and a Half Reps 4×12
4 sets: 12 reps
*Build to a moderate weight, stay the same or build across