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Friday

13
Aug

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)