Sunday

4
Apr

Sunday

Iron Strong Athletics – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5/5 SA KB DL

5/5 Single DB Front Squats

5/5 Single DB Thrusters

20 Mountain Climbers

Strength

Metcon (Weight)

3 SETS*

8 SA KB or DB Deadlifts

8 SA KB or DB Cleans

8 SA Front Rack KB or DB Lunges

*1 Set = 8-8-8 on Both L/R Side

(Score is Weight)

Strength – HOME

Metcon (Weight)

3 SETS*

8 SA DB Deadlifts

8 SA DB Cleans

8 SA Front Rack DB Lunges

*1 Set = 8-8-8 on Both L/R Side

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

100′ KB Farmer Carry (70/53)|(53/35)

15 DBL KB Deadlifts

25 Wall Balls (20/14)|(14/10)

(Score is Time)

Workout – HOME

Metcon (Time)

4 ROUNDS FOR TIME

100m DB Front Rack Walk

15 DBL DB Deadlifts

20 DB Thrusters

(Score is Time)