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IRON MILE|MAYHEM 8.2
Warm up: 10 min
1:00 bike
10 air squats
10 walking lunges
10 sit ups
10 bird dogs
10 push ups w alt shoulder taps
Strength: Front squat
4×2, 4×3 at 80% new set every :90
Workout
At 0:00
30 clean and jerks 115/75 (4 min cap)
At 5:00
30 clean and jerks 135/95 (4 min cap)
At 10:00
5 min AMRAP clean and jerks at 155/105
T1: try 95/65, 115/75, and then 135/95. Start lighter or don’t move up if needed.
T2: as written.
T3:
Rnd 1 135/95
Rnd 2 155/105 done in sets on 5+
Rnd 3 185/125 done in sets of 3+