Monday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (Time)

FOR TIME*

40 Bar Muscle-Ups

70 DB Thrusters (50/35)

100/80 Cal Row

*Break-up any way, in any order to complete the work.

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1 ROUND

25’ High Knees

25’ Butt Kickers

25’ Karaokes

25’ Toe Walk

25’ Heel Walk

25’ Leg Swings

25’ Bear Crawl

Into…

10 Box Step Ups

5 Push-Up to Pike

10 Up-Downs

8 Box Jumps

4 Inchworms

8 Burpees

Workout

Metcon (Time)

7 ROUNDS FOR TIME

200m Run

12 Burpee Box Jump Overs (20/16)

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS ON A 12:00 CLOCK…

10 DB Front Raises

10 DB Lateral Raises

10 DB Upright Rows

20 Single DB Russian Twist

-Rest as Needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

Week 2 of Simple Oly Cycle — focus on crisp mechanics and every rep looking the same followed by overloaded pulling

Snatch Balance (5×5)

5×5*

Snatch Balance @ Light to Moderate-Light

*Pause :02 in the bottom of the receiving position then stand to complete the rep.

(Score is Weight)

Snatch (5×5)

5×5

Snatch @ 55-60% 1RM

(Score is Weight)

Snatch (5×3)

5×3

Snatch @ 60-65% 1RM

(Score is Weight)

Snatch Grip Deadlift (5×3)

5×3

Snatch DL @ 110% of 1RM

(Score is Weight)