Mayhem Affiliate 08/07/2023
Remember to register for Battle in the Bitterroot 2023 and support the William Louis Hart Foundation! https://tinyurl.com/bitterroot2023
Warm-up
Warm-up
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo warm-up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *
2. Strength Prep
Take 10-12 minutes to find a heavy single Snatch. A Squat Snatch is preferred, but adjust to a Power Snatch as needed.
3. Workout Prep
2 sets:
100m Row
10 Air Squats
Strength/Accessory
Snatch (Weight)
Workout
Workout (Time)
The Sandlot
Freedom (RX’d)
1000/850m Row
100 Air Squats
1000/850m Row
Independence
850/700m Row
75 Air Squats
850/700m Row
Liberty
500/425m Row
50 Air Squats
500/425m Row
- Target time: sub 12 minutes
- Time cap: 15 minutes
Mobility
Mobility (Checkmark)
<ul><li>1 min foot smash w/ lacrosse ball (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Seal Pose</li></ul>
1RM Squat Snatch
* rest as needed between lifts *