Iron Strong Athletics – NC45

Warm-up

Warm-up (No Measure)

1 ROUND

30 Mountain Climbers

20 Lateral Jumps Over the Bar or DB

10 Reverse Lunges

Into…

2 ROUNDS

10 DB Deadlifts

8/8 Elbow Punches or 8 DB Upright Rows

6 DB FR Lunges

4 DB Front Squats

Strength

Metcon (Weight)

EVERY 1:30 FOR 6 SETS*

1 Paused Clean Deadlift**

2 High Hang Power Clean

*Increase weight each set. Keep weight moderate.

**Pause for :02 above knee then continue the lift.

(Score is Weight)

Strength – HOME

Metcon (Weight)

EVERY 1:30 FOR 6 SETS

4 DB Deadlifts

6 DB Hang Power Clean

8 DB Front Rack Forward Lunges

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

7 Hang Power Clean (115/75)

14 Front Rack Lunges

42 Double Unders

-12:00 Cap-

(Score is Time)

Workout – HOME

Metcon (Time)

5 ROUNDS FOR TIME

10 DB Hang Power Clean

20 Front Rack Reverse Lunges

60 Double Unders

(Score is Time)