Wednesday

28
Apr

Wednesday

Iron Strong Athletics – NC COMPETE

A. CONDITIONING

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Dedicated Shoulder Work Prior to Snatch Complex

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 Bike/Run/Row @ Moderate Pace

Into…

1 ROUND

8 Up-Downs

8 Cossack Squats

8 PVC Pass Throughs or 8/8 DB Strict Press

8 PVC Back Squat or 8 Air Squats

Into…

1 ROUND

6 Burpees

6 PVC Lunge Pass Throughs or 6 Alt. Samson Stretches

6 PVC Overhead Squats or 6 Barbell OH Squat

6 PVC Snatch Grip Sotts Press or 6 Barbell Behind the Neck Push Press

Following the warm-up, take athletes through the Burgener warm-up with a PVC Pipe found in the teaching section

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Set of the Complex:

1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 4 MINUTES

5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

-Rest 2:00-

EMOM x 4 MINUTES

5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

(Score is Reps)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Set of the Complex:

1 Power Clean + 1 Squat Clean + 1 Front Squat

Then…

NOT FOR TIME

15 Reps of FS Weight @ 2222 (Take from rack)

(Score is Weight)