17/07 – Donut Holes

WARM-UP
2:00 Machine

into

8:00 AMRAP

5 Snatch Deadlifts (empty bar)
5 High Hang Muscle Snatch (empty bar)
5 Power Snatches (empty bar)
100m Jog
5 Cat/Cows

WORKOUT PREP

2 sets:
3 Power Snatch (build-in weight)
50m Run (build-in pace)

WORKOUT – Donut Holes

Freedom (RX’d)
5 sets
8 Power Snatch (43/30)
200m Run
8 Power Snatch (43/30)
-rest 1:1 between sets-

MAYHEM MINI-PUMP – Leg Day

3 Rounds
10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality RPE 7
15 Single Leg Calf Raise (each side) @ moderate weight (each side) – maintain quality RPE 7

Rest 2 min b/t rounds

COOL DOWN/MOBILITY

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min Cat Cow
2 x 8 Bretzel
1 Min Foot Smash