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01/17/24

Writer's picture: Black Iron AthleticsBlack Iron Athletics

WARM UP (15 minutes)

Knee Pulls

Quad Pulls

Lunges

THEN

With a PVC

Arm Circles

Single Arm Rotations

Around the Worlds

Pass Throughs

Front Rack Stretch

Good Morning

Air Squats

THEN

2 Rounds (PVC > Barbell)

Clean Drives

High Pulls

Hang PWR Cleans

Front Squat

Shoulder Press > Push Press > Thruster


STRENGTH (20 minutes)

Every 2 minutes for 10 rounds

PWR Clean + Front Squat + Thruster


Level 1) Using DBs and do the complex 5-8 times every 2 minutes

Level 2) As Designed

Level 3) Add a Split Jerk at the end of the complex


METCON (10 minutes)

3 Rounds for time (9 minute CAP)

21 Deadlifts @ 115/85

15 Front Squats @ 115/85

9 Burpees over the bar


Level 1) Using a KB and regular burpees

Level 2) As designed

Level 3) Barbell @ 135/95

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