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Friday

4
Jun

Friday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (Calories)

10 SETS

1:00 Max Cal Bike

-2:00 Rest b/t Sets-

(Score is Cals)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

400m Run

into…

AMRAP x 4 MINUTES

6 Alt. Box Step Ups

5 Clean Deadlifts

4 Hang Muscle Cleans

3 Shoulder Press

Strength

Push Press (5×5)

5×5

Push Press*

*Keep loading moderate

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-15-12-9-6-3

Hang Power Clean (115/75)|(75/55)

Push Press

Up-Down Box Jump Overs (24/20)

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Banded Lat Distraction (L)

1:00 Banded Lat Distraction (R)

1:00 Foam Roll Lat (L)

1:00 Foam Roll Lat (R)

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Time)

5 ROUNDS FOR TIME

12 Deadlift (275/185)

12 Strict HSPU (Deficit Optional)

(Score is Time)

Warm-up (No Measure)

ON A 12:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on the full body…6:00 lower-body and 6:00 upper-body.

(No Measure)