Friday

NCFIT Iron Strong – NC COMPETE

A. CONDITIONING

Metcon (No Measure)

EMOM x 30 MINUTES

Min 1 – :30 Bike

Min 2 – :30 Row

Min 3 – :30 Ski

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

BODY FLOW…

1:00 Cat-Cows

1:00 Elbow to Instep w/ Rotation (each side)

1:00 Tempo Air Squats (5211) (Stay active)

1:00 Wall-Sit

With an empty barbell, perform…

10 Back Squats

8 Cossack Squats

6 Kang Squats

4 Tempo Back Squats (30X1)

Strength

Back Squat (5×5 (30X1)*)

5×5 (30X1)*

Back Squat

(Score is Load)

Workout

Metcon (Weight)

E2MOM x 14 MINUTES

7 Back Squat (155/105)|(135/95)

7 Burpee Over Bar

7 Push Jerk

(Score is Load)

Cool Down

Warm-up (No Measure)

5:00 Flow Stretching

(No Measure)

C. STRENGTH / GYMNASTICS

Squat Snatch (3-3-3-3-3)

1. 5 SETS

3 Squats Snatches*

(Score is Load)

Metcon (Time)

2. FOR TIME

15 Squat Snatches @ 75% of 1RM Snatch

-Rest 5:00-

Repeat!

(Score is Time)