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01/25/24

Writer's picture: Black Iron AthleticsBlack Iron Athletics

WARM UP (12 minutes)

Knee Pulls (down & back)

20 seconds of Good Mornings

Quad Pulls (down & back)

20 seconds of Air Squats

Heel Scoops (down & back)

20 seconds of Russian Swings

Lunges (down & back)

20 seconds of Goblet Squats


LOADING (8 minutes)

Loading for the first Round below.


STRENGTH (16 minutes)

4 Rounds for Quality (Weight)

ROUND 1)

4 Front Squats

8 Back Squats

ROUND 2)

3 Front Squats

6 Back Squats

ROUND 3)

4 Front Squats

2 Back Squats

ROUND 4)

2 Front Squats

1 Back Squats



Level 1) Goblet Squats & DBs on the shoulders squats

Level 2) As designed


METCON (12 minutes)

For time (12 minute CAP)

12-9-6-3

PWR Cleans @ 135/95

DB Devil Press @ 40/20


Level 1) DB Hang PWR Cleans

Level 2) As designed

Level 3) Barbell @ 185/125 & DBs @ 50/30

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