Monday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS (8:00 CAP)

200m Run

6/6 Staggered Stance Good Morning w/ PVC*

8 Clean Deadlifts w/ PVC*

8 Upright Rows w/ PVC**

12 Alt. Elbow Punches w/ PVC*

*Options to complete rounds 2 and 3 with a Barbell

** Switch to High Pulls for rounds 2 and 3

Strength

Power Clean (5-5-5-5*)

*Deload Week. Build to a Light-Moderate weight.

Week 8 of 9

Workout

Metcon (Time)

6 ROUNDS FOR TIME

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

:30 Front Rack Hold

200m Run

(Score is Time)

KG BB: (70/47.5)|(52.5/35)