21
Jan
Friday
Phoenix Athletics – NC45
Warm-up
Warm-up (No Measure)
1 Round (8:00 CAP)
10 Slam Balls or Plate G2OH
10 Plank to Pillars
10 Slam Balls or Plate G2OH
10 Plank to Pillars
Into
2 Rounds
8 Up-Downs
8 Deadlifts
8 High Pulls
8 Elbow Punches
Into
2 Rounds
6 Burpees
6 Deadlifts + High Pulls
6 Hang Muscle Cleans
Strength
Power Clean (10-8-6-10-8-6*)
*Build up to a Moderate weight. Weight should start and end heavier than last week.
(Score is Weight)
Week 3 of 9
Workout
THE FELLOWSHIP OF THE CLEAN (Time)
FOR TIME
21-18-15-12-9
Hang Power Cleans (135/95)|(95/65)
Bar Facing Burpees
(Score is Time)
KG BB: (60/42.5)|(42.5/30)