Iron Strong Athletics – NC COMPETE

A. CONDITIONING

Metcon (No Measure)

1 SET

10:00 Ski

10:00 Bike

10:00 Row

-5:00 Rest b/t Sets-

*Goal is razor-sharp pacing at a moderate-low pace. Match your meters every set.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

Line Drills – Each drill will be followed up by a jog back to the starting point, keeping athletes moving through this together, quickly.

25’ Walking Knee to Chest Stretch

25’ Walking Quad Stretch

25’ Walking Figure 4 Stretch

25’ Walking High Kicks

25’ Butt Kickers

25’ High Knees

25’ Power Skip

Into…

2 ROUNDS

10 Scap Push-Ups

5 Push-Ups to Down Dog

5 Tempo Push-Ups (3111)

Extended Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES*

MIN 1 – :30 DB Bent Over Row / :30 Plank

MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups

*For both the BOR and Push-ups, use a 1111 controlled tempo.

(No Measure)

Workout

“RANNIE” (Time)

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups

*Bike or Row After Each Full Round

Bike 18/14 or Row 500m/400m

C. STRENGTH / GYMNASTICS

Snatch Grip Deadlift (3×3)

3×3

Snatch DL*

*Pause :01 Above Knee then Continue Pull to Waist

(Score is Load)

Snatch Balance (3×1)

3×3

Non-Heaving Snatch Balance

(Score is Load)

then…

3×1

Heaving Snatch Balance

(Score is Load)

Snatch (2-2-2-2-2)

2-2-2-2-2

Snatch

For the Snatch, keep loading moderate-heavy to heavy (not 2RM). Focus on position / control / speed.

(Score is Load)