Saturday

NCFIT Iron Strong – NC COMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

400m Run

30 Toes to Bar

30 Alt DB Snatch (50/35)

30 Single DB Lunges

10 Muscle-Ups

400m Run

10 Muscle-Ups

30 Single DB Lunges

30 Alt DB Snatch

30 Toes to Bar

400m Run

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

5 Clean Deadlifts

5 Elbow Punches

5 Hang Muscle Cleans

5 Shoulder Press

Into…

AMRAP x 3 Minutes

5 Good Mornings

5 Hang Power Cleans

5 Push Press

Strength

Metcon (Weight)

3/3-3/3-3/3

Hang Power Clean Then Jerk*

*Start moderate and build in small increases. Perform 3 Hang Cleans then 3 Jerks without dropping the bar between movements.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

5 SETS

AMRAP x 3 MINUTES

3 Hang Power Cleans (135/95)|(95/65)

6 Air Squats

3 Burpee Over Bar

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body..10:00 specifically target hips and hamstrings / 10:00 specifically target the upper back, shoulders, and lats.

(No Measure)