Mayhem Affiliate 09/06/2023

Forge Fitness – WOD

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3 Position Squat Clean

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

* Complete a set every 1:30 *
5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@75% of 1RM Clean & Jerk)

* Complete a set every 1:30 *

Push Jerk

3 sets: 3 Push Jerks (@80% of 1RM Clean and Jerk)

* Rest as needed between sets *

Workout

Workout (Time)

Affiliate Version of “Alpaca Redux”

126ft Front Rack Double Dumbbell Walking Lunge (50s/35s)

-into-

3 Rounds

6 Strict Pullups

12 Dumbbell Clean and Jerks (50s/35s)

42ft Front Rack Double Dumbbell Walking Lunge (50s/35s)

Rx + 2 rope climbs

Target time: 11-13 minutes

Time cap: 16 minutes