Iron Strong Athletics – NC COMPETE

A. CONDITIONING

Metcon (3 Rounds for time)

1. 3 SETS

800m Run

-Rest 4:00 b/t Efforts-

(Score is Time for Each Set)

2. NOT FOR TIME

1 Mile Jog (EZ Pace)

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1:00 Alt. Groiners

1:00 Bootstraps

Into…(8:00 Cap)

2 Quick Rounds

10 Air Squats Narrow Stance

10 Elbow Punches

2 Quick Rounds

10 Air Squats Wide Stance

10 RDLs

2 Quick Rounds

10 Empty Barbell Back Squats

10 Empty Barbell Hang Muscle Cleans

Strength

Back Squat (10RM)

FOR LOAD

10RM Back Squat

(Score is Load)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

75 Double Unders

15 Hang Squat Clean (95/65)|(65/45)

-11:00 Hard Cap-

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

FOR LOAD

12-9-6-3-1-3-6-9-12

Deadlift

-Rest as Needed b/t Sets-

*All reps must be done unbroken with a :01 pause on the ground. No slamming of the bar. Grip must stay on bar the whole time. Build every set to heavy single rep. Then on the way back up the ladder, the second half must be heavier than the first half.

(Score is Heavy Single)