Mayhem Affiliate 08/08/2023
 Remember to register for Battle in the Bitterroot 2023 and support the William Louis Hart Foundation!


1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo warm-up
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *

2. Strength Prep
Take 10-12 minutes to find a heavy Clean + Push Jerk. A Squat Clean is preferred, but adjust to a Power Clean as needed.

3. Workout Prep
2 sets:
3 Pull Ups
3 Push Ups

Clean & Push Jerk (Weight)

1RM Squat Clean and Push Jerk

* rest as needed between lifts *

Workout (Time)

Scotty Smalls

Freedom (RX’d)
10 Rounds
10 Pull Ups
10 Push Ups

10 Rounds
7 Pull Ups
7 Push Ups

10 Rounds
5 Jumping Pull Ups
5 Bar Push Ups

  • Target time: 7-9 minutes
  • Time cap: 12 minutes

Mobility (Checkmark)
<ul><li>1 min foot smash with lacrosse ball (each side)</li><li>1 min pec smash on rig with lacrosse ball (each side)</li><li>1 min foam roll lats (each side)</li></ul>

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