Mayhem Registration:
https://buy.stripe.com/7sIbJifDWgKydPifZx
2:00 Cardio of Choice
–into–
Mobilize and Stretch
–into–
Hip Circle
–into–
2 Rounds
5 Good Mornings w/ PVC
5 Clean Pulls below knee w/ PVC
5 Power Cleans w/ PVC
5 Tall Cleans w/ PVC
Review Power Clean. Focus on extension with straight arms on the pull in the complex prior to the clean
3 Complexes:
1 Clean Pull from below knee w/ BB + 1 Hang clean above knee w/ BB
Add 10s/15s, repeat complex 3 more times.
The goal of today is to work up and keep your hands on the bar for ALL reps. Not to max out, but to work proper mechanics under fatigue. Aim for 80% of your best Power Clean for the final minute of the EMOM.
Points of Performance:
Maintain a straight bar path and pull explosively from the floor.
Focus on full extension at the hips and a quick pull under the bar.
Land with knees bent and stand tall to complete the lift.
Killer Run
AMRAP x 10 Minutes
10 Clean and Jerks (95/65)
10 Toes to Bar
4 Shuttle Runs (25′ Down and Back = 1 Rep)
Workout Prep:
Review clean and jerk technique, especially transitions.
Ensure efficient grip management for T2B to avoid early fatigue.
Stimulus & Goal:
Aim for consistent pacing throughout the AMRAP. Goal: 4-5 rounds.
Scaling Options:
Clean & Jerk: Scale weight if needed (75/55).
Toes to Bar: Scale to knee raises or hanging leg raises.
Shuttle Runs: Shorten distance if needed or modify to lower-impact shuttle walks.
