Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min
Burgener Warm-Up (Snatch) + Skill Transfer
– Set the clock and give athletes 10 mins to roll through. Athletes should use a PVC pipe at first and if comfortable progress to an empty bar with the goal of getting 2-3 rounds (not a workout though). –
**2. Strength Prep**
– Give athletes 5 minutes to build up to 80% of their max. Have athletes practice good bar path while driving their feet through the floor with a tight core and active lats –
**3. Workout Prep**
– With Partner –
3 sets (Build in weight)
3 Power Snatch (Each)
2 Synchro Bar Facing Burpees
Deadlift 6×3
3 Deadlifts x 6 sets @80% of 1RM
* Complete a set every 90 seconds *
No time for losers
Teams of 2
50 Power Snatch (95/65)
20 Synchro Bar-facing Burpees
30 Power Snatch (135/95)
20 Synchro Bar-facing Burpees
10 Power Snatch (165/115)
20 Synchro Bar-facing Burpees
Change Your Grip to Improve Your Pull Up Game
https://www.youtube.com/watch?v=ui8X_8qay6Y
If you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem
