Iron Strong Athletics – NC COMPETE

A. CONDITIONING

Metcon (Time)

10 SETS

12/10 Cal Ski

10/8 Cal Row

8/6 Cal Bike

-Rest 1:00 b/t Sets-

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 7 Minutes

30 Single Unders

10 PVC Pass Throughs

10 Plate (or DB) Ground to Overhead

10 Plate (or DB) Strict Press

10 OH Plate (or DB) Lunges

Strength

Split Jerk (1×2)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Split Jerk

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

2-4-6-8…

Push Jerk (135/95)|(95/65)

5-10-15-20…

Double Unders

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

E2MOM x 12 MINUTES

2 TNG Power Snatches + 2 Hang Power Snatch + 2 High Hang Power Snatch

(Score is Load)

Power Snatch (20×1)

EVERY :30 x 20 SETS

1 Power Snatch

(Score is Load)