This is Day 1 of the Mayhem Burgener Strength cycle!
We are pumped to join forces to get stronger and fitter!
The programming will still look familiar, with some noticeable improvements here and there. Enjoy!WOD:

We will be doing the WOD and then the Back Squat Strength in class.

WOD:

#sixthsense

6 Sets (1 Set Every 2:00)
12 Deadlifts (185/125) Scale 135/95
12 Bar Facing Burpees
-at 15:00-
48 Deadlifts (185/125) Scale 135/95
48 Bar Facing Burpees

#powersnatch

Power Snatch + Hang Snatch + Snatch
– 2 sets x 1+1+1 reps @ 65% 1RM snatch
– 3 sets x 1+1+1 reps @ 70% 1RM snatch
* Rest 2 minutes between sets

#snatch balance

Snatch Balance:
– 2 sets x 3 reps @ 70%1 RM snatch
– 3 sets x 3 reps @ 75% 1 RM snatch
* Rest 60-90 seconds between sets

#backsquat

Back Squat:
– 8,8,6,6,5 reps @ 75% 1RM back squat. 
* Rest 2 minutes between sets

#high hang clean

High Hang Clean Shrugs:
– 5 sets x 5 reps @ 115% 1 RM clean
* Rest 2 minutes between sets

High Hang Clean Shrugs Demo

OPTIONAL CARDIO WOD:

Run
4 Sets
3:00 (Moderate)
2:00 (Moderate/Fast)
1:00 (Fast)
-Walk 1:00 between sets-