Wednesday

NCFIT Iron Strong – Strength and Conditioning

Warm-up

Strength

Power Clean (Complex – Every 1:30 for 6 Sets)

*Record best set

**Scaled option:

2 DB Hang Power Cleans

+

3 DB Front Squats

Workout

EMOM 12 pc/squat/row (Weight)

EMOM x 12 MINUTES

MIN 1 – 7 Power Cleans (Athlete Choice)*

MIN 2 – 25 Air Squats to med ball (Scaled-15-20 reps)

MIN 3 – 15/12 Cal Row (Scale cals if needed – :50 cap)

*Power Clean Starts moderate and then can build every round or every other round.

(Score is Weight)

Rx = completed all power cleans, 25 squats and 15/12 cals.

Post-WOD Stretching