Monday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1&5 – :20 Up-Downs + :20 Good Mornings

MIN 2&6 – :20 Shoulder Taps + :20 Scap Push-Ups

MIN 3&7 – :20 BB Upright Rows + :20 Elbow Punches*

MIN 4&8 – :40 Tuck Hold

*MIN 7 complete :20 Clean Deadlifts + :20 Elbow Punches

Strength

Power Clean (6-4-4-2*)

*Build to a Heavy weight.

Week 3 of 6

Workout

ELIZABETH-ISH (Time)

FOR TIME

18-15-12-9

Hang Power Cleans (135/95)|(95/65)

Hand Release Push-Ups

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

Optional Finisher

Metcon (No Measure)

EMOM x 6 MINUTES

:25 OH Plate Reverse Lunge + :25 Gun Hold (Athlete Choice)*

*Option to try for :30/:30 (not rest!)

(No Measure)