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02/02/24

Writer's picture: Black Iron AthleticsBlack Iron Athletics

WARM UP (8 minutes)

Knee Pulls

Quad Pulls

Heel Scoops

Lunges

Leg Swings

100m Shuttle Run


BARBELL WARM UP (6 minutes)

Clean Pulls

Hang PWR Cleans

Front Squats

Shoulder Press

Hang Squat Cleans

Push Press

Clusters


STRENGTH (20 minutes)

Every 2 minutes for 10 rounds

Hang Squat Clean + Push Press + Jerk


Level 1) Use DBs

Level 2) As designed

Level 3) Split Jerk


METCON (16 minutes)

For time (16 minute CAP)

16 Clusters @ 115/85

Run 400m

12 Clusters @ 115/85

Run 400m

8 Clusters @ 115/85

Run 400m

4 Clusters @ 115/85

Run 400m


Level 1) DB Clusters & Bike 1-1.2km

Level 2) As designed

Level 3) Barbell @ 155/105

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