Mayhem Athlete CrossFit Mayhem Buffalo Brew Coffee Mayhem Mission Rich Froning Corporate Fitness Froning Farms
m

Week 4 Day 4

Take 12 minutes to build to a heavy double Power Clean.
-Then-
20 Sets (New set every :30)
1 Power Clean @80-85% of established double for the day.
10 Sets
3 Back Squat @79-84% 1RM Back Squat
*Rest as needed between sets.
5 Sets
3 Front Squat @84-89% 1RM Front Squat
*Rest as needed between sets.
Knee Health
3 Sets
7 Dumbbell Reverse Step Up (each leg)
7 Front Heel Elevated Deep Lunge (each leg)
5-7 Nordic Hamstring Curl

Close

Lorem ipsum dolor sit amet, consectetur
adipiscing elit. Pellentesque vitae nunc ut
dolor sagittis euismod eget sit amet erat.
Mauris porta. Lorem ipsum dolor.

Working hours

Monday – Friday:
07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

Our socials
About