Mayhem Affiliate 08/29/2023

Forge Fitness – WOD

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Power Clean + Push Jerk

5 sets: 1 Power Clean + 1 Push Jerk (@70% of 1RM Clean & Jerk)

* Complete a set every 1:30 *

Front Squat

3-2-1-1-1 Front Squat (build up in weight)

– Rest as needed between sets –

Workout (3 Rounds for calories)

“Goonies Never Say Die!”

3 sets

3:30 AMRAP

400m Run

Max Calorie Bike in remaining time

*Rest 1:30 between sets*

Target number of Calories each set: 25+/18+ Calories

Minimum number of Calories before scaling: 18/12 Calories