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Friday

18
Jun

Friday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (AMRAP – Reps)

2 SETS

1:30 – Calorie Bike

1:30 – Max Double DB Burpees (Athlete Choice)

1:30 – Max DB Box Step-Ups (24/20)

1:30 – Max DB Front Rack Lunges

1:30 – Calorie Row

-Rest 1:30 b/t Sets-

(Score is Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS (5:00 Cap)

200m Run

10 Good Mornings

8 Inch Worms

Into…

2 ROUNDS (5:00 Cap)

5 Behind the Neck Snatch Grip Presses

5 Behind the Neck Snatch Grip Presses in a Quarter Squat

5 Jumping Squats

10 Cossack Squats

5 Hang Muscle Snatches

Extended Warm-up

Hang Power Snatch (1×3)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Hang Power Snatch

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

400m Run

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

21 Sit-Ups

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Reps)

EMOM x 21 MINUTES

MIN 1 – 5 Reps of Bench Press*

MIN 2 – :50 Max Rope Climb

MIN 3 – :50 Max Wall Walks

*Athlete Choice, Heavy — choose a weight that you can not complete more than 5 reps without breaking.

(Score is Reps)