Tuesday September 29, 2020

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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

Monday, September 28th, 2020 at 11:24 pm / WODS