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Monday

2
Nov

Monday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (Time)

50-40-30-20-10*

Unbroken Double Unders**

*After each full and unbroken set, run 200m.

**Each set must be completed unbroken. If you trip up, start at the beginning of that set.

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 Bike

Into…

2 ROUNDS

5 Clean Deadlift

10 Elbow Punches

5 OH Press

5 Lunge + Lunge + Jumping Air Squat

Following the warm-up, go into your teaching of the Clean and Jerk!

Strength

Clean and Jerk (3RM)

ON A 20:00 RUNNING CLOCK…

Find 3RM Clean and Jerk

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-18-15*

Cal Bike

Hang Power Cleans (155/105)|(115/75)

*Cal Option = 18-15-12

-Hard Cap 12:00-

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Rounds)

EMOM UNTIL FAILURE*

1 Deadlift (185/135)

1 Squat Clean

1 Front Squat

1 Shoulder to Overhead

*Complete the EMOM until failure. Do not complete more than 15 rounds.

(Score is Rounds Completed)