10
Mar
Wednesday
NCFIT Iron Strong – Strength and Conditioning
Warm-up
Strength
Power Clean (Complex – Every 1:30 for 6 Sets)
*Record best set
Complex:
1 Hang Power Clean
+
1 Power Clean
+
2 Front Squats
**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.