1. Movement Prep/Activation and Increasing 10:00 AMRAP
45 second Machine
10 Banded Pass Throughs
10 Alternating V-Ups
5 Hang Muscle Snatch (empty bar)
5 Snatch Push Press (empty bar)
3 Hang Power Snatch (empty bar)

Freedom (RX’d)
21-15-9
Deadlift (275/185)
Strict Handstand Push Ups
This is an official Mayhem Benchmark workout, so get after it!

Independence
15-9-6
Deadlift (225/155)
Strict Handstand Push Ups
(KG conv: 102.5/70)

Liberty
21-15-9
Dumbbell Deadlift (light)
Push Ups

• Target time: 6-8:00
• Time cap: 10:00

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 15 Side Lying Rotations (each side)
2x 10 Seated External Rotations (each side)

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.