MAYHEM IN MIAMI – 11.1/14.1

WARM-UP

3 sets:

• 10 PVC Pipe pass-throughs
• 10 PVC Around the Worlds (left and right)

-into- 3 sets:

• :30 Jump Rope
• 5 Snatch Grip Deadlifts (empty bar)
• 4 Hang Muscle Snatches (empty bar)
• 3 Power Snatches (empty bar)
• 5 Roll and Reach

WORKOUT PREP

2 sets:

• 10 Double Unders
• 2 Power Snatch (build-in weight)

“MAYHEM IN MIAMI – 11.1/14.1”

FIRE

10:00 Amrap:

• 30 Double Unders
• 15 Power Snatch (35/25)

WATER

• 25/20kg

EARTH

• 30 Single Unders
• 14 Alternating Dumbbell Snatch (light)

ARMS

4 Rounds

• 10 Barbell Curls @ moderate weight – maintain quality
• 10 Goblet JM Press @ moderate weight – maintain quality
• -Rest 2 min b/t rounds-