3 ROUNDS
30-second Any Cardio Machine
10 Roll and Reach
10 Deadbugs
10 Kip Swings
3 Inchworms

Then Into…
3 ROUNDS
5 Down and Up (Dip Drive)
5 Elbows High and Outside
5 Muscle Snatches
5 Snatch Lands
5 Snatch Drops
5 Hang Power Snatches
3 Power Snatches from the Floor
*Use a PVC for rounds 1-2 and then go to an empty barbell for round 3.

FREEDOM (RX)
9:00 AMRAP
12 Power Snatch (75/55)
4 Burpee Pull-Ups
(Scored is Rounds + Reps)
KG: 35/25

INDEPENDENCE (Intermediate)
9:00 AMRAP
10 Power Snatch (75/55)
3 Burpee Pull-Ups
(Scored is Rounds + Reps)
KG: 35/25

LIBERTY (Beginner)
9:00 AMRAP
12 Alt Dumbbell Snatch (light)
4 Up Down + Jumping Pull Up
(Scored is Rounds + Reps)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Pigeon Pose Stretch (each)
1:00 Lacrosse Ball Forearms (each)
(No Measure)

FOR QUALITY
10-9-8-7-6-5-4-3-2-1
Dumbbell Bench (moderate)
Bench Over Dumbbell Rows (moderate)
(No Measure)

The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.

To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.

[Good Morning 1 min](video)
[Lat Stretch 1 min/side](video)

As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.