Friday
Phoenix Athletics – Compete
NCCOMPETE MEMO
Warm-up (No Measure)
No additional work this week. Last week included 9 tests between the Hero workouts, 2RMs, and 1RMs. Take this week to reduce volume and reduce training stress. Enjoy a full week of training with class with no additional work. Rest on any days that you’d like but try to get at least (3) solid class sessions in the books.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Alt Groiners + Torso Twist
5 Inch Worms + Push-Up
Into…
3 ROUNDS
3 Snatch Grip Deadlift
3 Snatch Grip Hang High-Pulls
3 Snatch Grip Hang Muscle Snatch
3 Snatch Grip Hang Power Snatch*
*With each rep, lower the start position for the Hang (Hips, Mid-Thigh, Above the Knee)
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex
1 Snatch Deadlift
+
1 Hang Power Snatch
+
1 Power Snatch
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
6 Power Snatch (135/95)|(95/65)
6 Bar Muscle-Ups
(Score is Rounds + Reps)