Iron Strong Athletics – NC COMPETE

A. CONDITIONING

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 75 Double Unders

MIN 2 – 20 Wall Ball (20/14)

Min 3 – 15 TTB

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

EMOM x 3 MINUTES

:30 Sprint (Bike/Run/Row), :30 Rest

Then …

1 ROUND

10 elbow punches

5 inch worms

10 clean deadlifts

20 mountain climbers

5+5 hang high pull + muscle clean

10 alt cossack squats

5 power clean

10 lateral jumps over BB

Strength

Power Clean (10×3)

EMOM x 10 MINUTES

3 Power Cleans

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

(Score is Load)

Workout

Metcon (Time)

FOR TIME

30-20-10

Burpee Over the Bar

Power Clean (135/95)|(95/65)

(Score is Time)

Finisher

Metcon (No Measure)

NOT FOR TIME

30 Barbell Roll-Outs

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 10 MINUTES

5 Muscle-Ups or 3 Strict Muscle-Ups

(No Measure)