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IRON MILE|MAYHEM
Warm up: 8 min emom
Min 1: 5 ovhd squats(mobilize the rest of the minute
Min 2: :45 on any machine
At 8 min:
1 min right side pigeon
1 min left side pigeon
1 min puppy dog
Strength: 15 minute emom
1 ovhd squat
Workout: 18 min AMRAP Teams of 2
100 Alt. Dumbbell hang Clean and Jerk 50/35
• Partner KB Farmer Holds 53/35’s
100 Box Jumps 24/20
• Partner Holds Plank
200ft Front Rack Lunge (50/35)
T1: lighten DB weight and lower box to allow for optimal performance and minimal rest
T2: as written
T3: 70/50 db on hang clean and jerk and 53/35’s on front rack lunge