7/17/2024

Donut Holes

Affiliate Compete (RX+)

5 sets

10 Power Snatch (95/65)

200m Run

10 Power Snatch (95/65)

-rest 1:1 between sets-

Freedom (RX'd)

5 sets
8 Power Snatch (95/65)
200m Run
8 Power Snatch (95/65)
-rest 1:1 between sets-

Independence
5 sets
8 Power Snatch (75/55)
200m Run
8 Power Snatch (75/55)
-rest 1:1 between sets-

Liberty
5 sets
10 Dumbbell Power Snatch (light)
100m Run
10 Dumbbell Power Snatch (light)
-rest 1:1 between sets-

• Target time each set: 1:30-2:00

• Time cap each set: 2:30

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-