Monday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Lateral Hops Over the BB

6/6 Staggered Stance Good Mornings

20 Mountain Climbers

12 Alt. Lunges

Into…

1-2 ROUNDS (Time Permitting)

8 Clean Deadlifts

8 Upright Rows

8 High Hang Muscle Cleans

16 Alt. Elbow Punches

Strength

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

*Build to a Heavy weight. Final set of 2 should be heavier than last week’s set of 2.

Week 5 of 6

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

8 Hang Power Cleans (95/65)|(65/45)

12 Up-Downs Over Barbell

16 Front Rack Lunges

-Rest 2:00-

AMRAP x 5 MINUTES

4 Hang Power Cleans

6 Up-Downs Over Barbell

8 Front Rack Lunges

(Score is Rounds + Reps)

KG BB: (42.5/30)|(30/20)