Friday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (AMRAP – Reps)
ON A 10:00 RUNNING CLOCK…
30-20-10
C2B Pull-Ups
Box Jumps (24/20)
Immediately into…
Max Power Cleans at 185/135
(Score is Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
8 PVC Pass Throughs w/ Lunge
8 PVC Overhead Squats
8 PVC Back Squat Jumps
4/4 PVC Around the Worlds
Extended Warm-up
Metcon (No Measure)
EMOM x 10 MINUTES
Min 1 – 5 Hang High Pulls + 5 Hang Muscle Snatch + 5 Behind the Neck Push Jerks (45/35)
Min 2 – :40 Run, Bike, Row or Ski
(No Measure)
Workout
Metcon (Weight)
FOR WEIGHT
12-10-8-6
Hang Power Snatch*
*Each set must be completed unbroken. Use the same weight each set. Rest as needed b/t sets.
(Score is Weight)
Finisher
Metcon (No Measure)
5 SETS FOR QUALITY
20 Banded Face Pulls
5/5 Plate Around the World
(No Measure)
C. STRENGTH / GYMNASTICS
Front Squat (1×5 / 1×5 / 1×5+)
FRONT SQUAT
1×5 @ 65%
1×5 @ 75%
1×5+ @ 85%
*For the %, use 90% of your 1RM as the baseline number to establish your working numbers. Record the weight and reps for the final set.
(Score is Weight)
Metcon (No Measure)
3 SETS FOR QUALITY
1:30 Practice Pistol Squats for Reps
1:30 Practice Handstand Walk for Distance
-Rest as Needed b/t Sets-
(No Measure)
