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              <span class="initials">NOV 15</span>
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              <a data-turbo-action="advance" class="post-title" href="/iron-throne-2024-11-15">Iron Throne // Friday - 2024.11.15</a>
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              <a href="/workout_structures/rounds_for_time">Rounds-for-Time</a>
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              <a href="/movement_types/weightlifting">Weightlifting</a>
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  <p><strong>For Time:</strong></p><br><ul>
<li>15 Bench Press (185/135 lbs)</li>
<li>400 Meter Run</li>
<li>12 Power Snatches (135/95 lbs)</li>
<li>400 Meter Run</li>
<li>9 Thrusters (115/75 lbs)</li>
<li>400 Meter Run</li>
</ul><br><p><strong>Bench:</strong> Standard bench press setup<br>
<strong>Barbell:</strong> Standard barbell with appropriate weights<br>
<strong>Time Cap:</strong> 20 Minutes. </p><br><p>Instructions: This workout combines upper body strength with cardio endurance. Make sure to choose weights that challenge you but allow you to maintain good form throughout the workout. Push yourself on the runs to keep a steady pace and complete the workout within the time cap.</p>
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