MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
IRON MILE|MAYHEM
Warm Up: 7 min emom
Min 1-3: 7 jump squats + up downs or any machine for the rest of the minute
Min 4-7: 5 barbell thrusters +up downs or any machine for the rest of the minute
Mobility:
Scorpion
Iron cross
Squat stretch
Tricep pull
Strength: Snatch
10 min emom
(3 sets to build up before EMOM starts)
2 reps.
Build up in weight when able.
Every 3 min x 15 min
10 thrusters 95/65
50 dubs
10 thrusters 95/65
T1: modify as needed
T2: as written
T3: 12/60/12
EXTRA WORK:
skill: rope climb
Spend 10 minutes practicing or performing rope climbs
Aerobic: row 5k
Metabolic conditioning:
5 rounds
12 lateral burpees
12 power cleans(singles) 155/105
12 Ghd sit ups