Iron Strong Athletics – NC COMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

12 Box Jumps (24/20)

9 Wall Ball (20/14)

6 Strict Pull-ups

(Score is Rounds + Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

10/10 Single Arm DB Bent Over Rows

10 Alt. DB Step-ups

5/5 Single Arm DB Push Press

10 Alt. DB Hammer Curls

:30 Hollow Hold

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Handstand Play – Walking, Holding or Building Skill

(No Measure)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

400m Run

14 DB Step-Back Lunges (50/35)|(35/25)*

14 HSPU

*Hold the DB Suitcase Style

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

EMOM x 10 MINUTES

3 Power Snatches (185/125)

(Score is Load)