Mayhem Affiliate 08/07/2023

Mayhem Affiliate 08/07/2023


1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo warm-up
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

Snatch (Weight)

1RM Squat Snatch

* rest as needed between lifts *

Workout (Time)

The Sandlot

Freedom (RX’d)
1000/850m Row
100 Air Squats
1000/850m Row

850/700m Row
75 Air Squats
850/700m Row

500/425m Row
50 Air Squats
500/425m Row

  • Target time: sub 12 minutes
  • Time cap: 15 minutes
Mobility (Checkmark)
  • 1 min foot smash w/ lacrosse ball (each side)
  • 1 min Couch Stretch (each side)
  • 1 min Seal Pose