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Friday

3
Dec

Friday

Phoenix Athletics – Compete

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning — HA-UGEEEE lifting day. Get after the GPP & Strength portions with the class or a few buddies!

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 SETS

100m Run

10 PVC Pass Through

10 PVC Overhead Squats

10 Groiners + Twist

Into…

2 SET

8 High Pulls

8 Hang Muscle Snatches

8 Overhead Squats

8 Step-Ups*

*Round 2: Switch to Box Jumps

Strength

Snatch (1-Rep)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Snatch*

*Athlete Choice for Power or Squat

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

15-20-25

Power Snatch (95/65)|(65/45)

Box Jumps (24/20)

(Score is Time)

KG BB: (42.5/30)|(30/20)

C. STRENGTH / GYMNASTICS

Clean and Jerk (1-Rep (Heavy))

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Clean & Jerk*

*Athlete Choice for Power or Squat

(Score is Weight)

GOAL: HEAVY | Heavy FOR THE DAY. Not necessarily chasing a 1RM here. You can choose to perform this lift before or after your GPP test for the day. If you want to be fresh for the C&J, do it before your GPP. If you want to test your life after significant pre-exhaustion, do it after your GPP.