Iron Strong Athletics – NC COMPETE

A. CONDITIONING

Metcon (No Measure)

FOR RECOVERY

20min ruck hike or weighted walk

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES (light DB)

5 Half Kneeling DB Press (Right arm)

5 Single Arm Front Rack Split Squat (Right arm)

5 Half Kneeling DB Press (Left arm)

5 Single Arm Front Rack Split Squat (Left arm)

:20 Hollow Hold

25ft High Bear Crawl (arms and legs straight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

600m Run

16 Single Arm DB Burpee (50/35)|(35/25)

16 Single Arm DB OH Lunge

16 Single Arm DB Snatch

*All DB movements are non-alternating. Perform 8 on one side then 8 on the opposite side.

(Score is Time)

Optional Finisher

Metcon (No Measure)

3 SETS

Max Hammer Curls

Max Strict Press

Max Hollow Rocks

Max Plank

-Rest as Needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Deadlift (5X8)

Deadlift

5×8 (3111)

-Rest 2:00 b/t Sets-

(Score is Load)

Metcon (Weight)

E2MOM x 12 MINUTES

3 TNG Power Cleans + 3 Hang Power Clean + 3 High Hang Power Clean

(Score is Load)

Power Clean (20×1)

EVERY :30 x 20 SETS

1 Power Clean

(Score is Load)