Warm-up:
2:00 Row
-into-
3 sets:
10 T-Spine rotations/side
4 Muscle Cleans and Shoulder Press (empty bar)
3 Hang Power Clean and Push Press (empty bar)
2 Clean and Jerks (empty bar)
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“Gwen”
15-12-9 Clean and Jerk (for Load)
Every 4:00, complete 1 set
* Touch and go at the floor only. Even a re-grip off the floor is a foul.
No dumping. Use the same load for each set.
* For clarification, the 15s start at minute 0, the 12s start at minute 4, and the 9s start at minute 8.
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Freedom (RX'd)
100 Burpee Box Jump Overs @ 24/20”
—
Independence (Scaled/Masters)
100 Burpee Box Jump Overs @ 20/16”
Time Cap - 8-10 mins
Target - 15 mins
**INTENTION - This is a retest from last year for Mayhem Affiliate (and we loved it!). Stimulus is moderate pacing throughout all reps. Athletes should aim to start with an intensity that they can finish with. Athletes can go straight through or have planned rests with descending sets (14,13,12,11,10,9,8,7,6,5, 5 reps). Regardless of the strategy, I want athletes to push on this. It won't be a sprint but suck it up and try to keep somewhat of a pace.