2 ROUNDS
2 minute Row or Ski
6 Air Squats
6 Inchworms
10 Kettlebell Swings
10 PVC Pass Throughs
-into-

Burgener Power Snatch Warm-up –

Perform 3-5 reps at each position with a PVC:

• Dip Drive (speed through the middle)
• Dip Drive High Pull (elbows high and outside, keep the bar close)
• Muscle Snatch (strong turnover)
• Snatch Lands at 2″, 4″, 6″ (footwork)
• Snatch Drops (footwork)

FREEDOM (RX)
TEAMS OF 2
5 SETS (Each/1:1)
3:00 AMRAP
3 Power Snatch (155/105)
6 Lateral Burpee Over Bar
12 Air Squats
(Scored by Reps Each Set)
KG conv: 70/47.5

INDEPENDENCE (Intermediate)
TEAMS OF 2
5 SETS (Each/1:1)
3:00 AMRAP
3 Power Snatch (135/95)
6 Lateral Burpee Over Bar
12 Air Squats
(Scored by Reps Each Set)
KG conv: 60/42.5

LIBERTY (Beginner)
TEAMS OF 2
5 SETS (Each/1:1)
3:00 AMRAP
6 Dumbbell Snatch
6 Lateral Up Downs Over Dumbbell
8 Air Squats
(Scored by Reps Each Set)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Pigeon Pose (each)
1:00 Banded Lat Stretch (each)
2:00 Laying Bottom of the Squat Hold
(No Measure)

3-4 SETS
8 DB Bulgarian Split Squat (each side) @ RPE 8
15 Seated DB Calf Raise @ RPE 8
-Rest 1:00 b/t Sets-
(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)
[Active Deep Squat 1 min](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.