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IRON MILE|MAYHEM
WARM UP: 8 min flow
1 min ski or row(alternate)
5 snatch grip deadlifts
5 power snatch
5 snatch grip behind the neck press
15 glute bridge ups
-then-
mobility
:30 lat stretch per side
:30 down dog
:30 runner or hamstring stretch per side
Workout: 20 min cap
5 rounds.
350/300 m ski or 450/400 m row
15 power snatch 115/75
Accessory: 4 sets
10 landmine rows
16 box step ups
max strict chin-ups or 4 jumping negatives