Friday

21
May

Friday

Iron Strong Athletics – NC COMPETE

A. CONDITIONING

Metcon (No Measure)

ON A 15:00 RUNNING CLOCK…

5:00 EZ Jog

into…

5:00 EZ Row

into…

5:00 EZ Bike

*Get a good sweat in. Pick a pace that you can sustain for all 15:00.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP (7:00)

2:00 on any monostructural piece (moderate!)

INTO…

2 SETS

10 PVC Passes (straight arms and controlled)

10 PVC Snatch Balance (to ½ Squat Power)

10 PVC Back Back Squats (:02 pause in the bottom)

10 PVC Behind the Neck Presses (from the bottom of the last squat!)

20 PVC Hops (jump from side to side)

Strength

Snatch (3RM)

ON A 20:00 RUNNING CLOCK…

Build to 3RM Snatch*

*Power or Full, Athlete Choice

(Score is Load)

Workout

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

C. STRENGTH / GYMNASTICS

Metcon (Weight)

EMOM x 15 MINUTES

3 Power Clean & Jerks*

Min 1,2,3 – 155/105

Min 4 – Rest

Min 5,6,7 – 185/135

Min 8 – Rest

Min 9,10,11 – 225/155

Min 12 – Rest

Min 13,14,15 – AHAP

*Athlete can choose to go unbroken or break-up the reps. Fast singles are fine.

(Score is Final Weight)