MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
IRON MILE|MAYHEM
Warm up: 3 sets
1 min any machine
5 up downs
5 step ups each side
10 strict barbell press
After 3 sets
3 rounds
5 muscle clean + push press
5 bar jump overs
Workout: 20 min clock
0-10:00
21-15-9
Power clean and jerk 95/65
Box jump overs 24/20
At 10:00
12-9-6
Power clean and jerk 165/115
Burpee Box jump overs 24/20
T1: adjust weight, loads, and movements as necessary
T2: as written
T3: the 12-9-6 portion is squat clean and jerk
Accessory:
5 supersets
15 KB Swings
10-15 hip extensions