Well, the Open has come and gone. And as a gym Iron Mile did great! Regardless of placings and overall rankings, you guys brought a ton of intensity that will pay dividends for the year to come.
Skill: Every 2 minutes for 14 minutes
3 squat clean and jerks
Drop in between reps and move up as you feel good and prove good technique.
400m Run(500m Row sub)
21 Kettlebell Swings 53/35
12 Strict Pull-ups or scale to 18 Ring Rows
*Knees stay extended for RX strict Pull-ups