Wednesday

NCFIT Iron Strong – Strength and Conditioning

Warm-up

Warm-up (No Measure)

BARBELL WARM-UP*

3 Rounds

5 Romanian Deadlifts

5 Hang Muscle Cleans

5 Elbow Punches

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Push Press

Strength

Clean and Jerk (3RM)

ON A 20:00 RUNNING CLOCK…

Build to 3RM Clean & Jerk*

(Score is Load)

Workout

Metcon (AMRAP – Reps)

AMRAP x 7 MINUTES*

Clean & Jerks (135/95)

*Every minute including 3,2,1 go…perform 15 Air Squats

(Score is Reps)
**Scale air squats to complete them in :20 seconds or less. 7-12 Reps

**Aim to complete 5+ reps every minute.