Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
5 Single DB Deadlifts (lightweight – each side)
5 Single DB Shoulder to Overhead (lightweight – each side)
5 Bird Dogs (each side)
5 Up-downs
**2. Workout Prep**
2 sets
4 Alternating Dumbbell Snatch (workout weight)
2 Burpee Over Dumbbell
**3. Strength Prep**
2 sets (empty bar)
5 Snatch Grip Deadlifts
5 Snatch Grip High Pulls
5 Muscle Snatch
5 Hang Power Snatch
5 Power Snatch
– into –
Build up to opening Snatch wave weight
The White House
30-20-10
Alternating Dumbbell Snatch (50/35)
Burpee over Dumbbell
Power Snatch 3-2-1-3-2-1-1
Power snatch waves:
3 @ 70% 1RM Power Snatch
2 @ 75%
1 @ 80%
* rest 2:00 *
3 @ 75%
2 @ 80%
1 @ 85%
* rest 2:00 *
1 @ 85+%
* rest 1:00 *
1 @ 85+%
Click “Workout prep notes available” directly below for the full description
Accessory
1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)
Feet Straight for a Stable Femur
https://www.youtube.com/watch?v=SSpGZ4rXiZ4
It’s not wrong. It’s just not as effective.
If you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem
