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.

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)