2 ROUNDS
1:00 Row or Bike (build)
10 Alternating Samson Lunges
10 Scap Pull Ups
5 Inchworm to Push Up
Into…
BURGENER WARM-UP x2 (Empty Bar)
3 Down & Up
3 Elbows High & Outside
3 Muscle Snatch
3 Snatch Land
3 Snatch Drop
3 Overhead Squat
Into…
2 ROUNDS (Empty Bar)
3 Hang Muscle Snatch
3 Power Snatch
3 Overhead Squat
5 Kip Swings

FREEDOM (RX)
EVENT 12, 2026 CFG: THE HOPPER 2026
3 ROUNDS FOR TIME
21 Toes to Bar
7 Unbroken Power Snatch (95/65)
7 Unbroken Hang Power Snatch (95/65)
7 Unbroken Squat Snatch (95/65)
(Score is Time)
KG: 42.5/30

INDEPENDENCE (Intermediate)
3 ROUNDS FOR TIME
15 Toes to Bar
5 Unbroken Power Snatch (95/65)
5 Unbroken Hang Power Snatch (95/65)
5 Unbroken Squat Snatch (95/65)
(Score is Time)
KG: 42.5/30

LIBERTY (Beginner)
3 ROUNDS FOR TIME
12 Hanging Knee Raises
8 Alt. Dumbbell Power Snatch (light)
8 Alt. Hang Dumbbell Power Snatch (light)
8 Dumbbell Goblet Squats (light)
(Score is Time)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Banded Overhead Distraction (each)
2:00 Foam Roll Low Back
1:00 Lacrosse Ball Hand (each)
(No Measure)

3 SETS
12 Goblet Spanish Squat @ RPE 8
12 Single Leg Weighted Hip Thrust (each side) @ 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.

[Active Bridge Reach 1 min](video)
[Inchworm 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.