Saturday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (No Measure)

1. EMOM x 10 MINUTES

MIN 1 – :45 Alt. Pistols

MIN 2 – :45 Handstand Hold on Wall

(No Measure)

2. EMOM x 10 MINUTES

MIN 1 – :45 Unbroken DB Alt. Snatch (50/35)*

MIN 2 – :45 DB Unbroken Walking Lunges*

*Goal is to push at a pace that you can sustain for all :45 for both movements. Try your hardest to NOT break during the :45 working period. For Lunges, use 2 DB.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3:00 Row (Increasing Effort top of each minute)

Into…

AMRAP x 5 MINUTES

10 Air Squats

5 Tuck Jumps

10 Empty Barbell Strict Press

5 Burpee Broad Jumps

Workout

Metcon (Time)

FOR TIME

25/20 Cal Row

30 Box Jumps (24/20)

25/20 Cal Row

40 Thrusters (75/55)|(65/45)

30 Box Jumps

25/20 Cal Row

50 Lateral Burpee Over Bar

40 Thrusters

30 Box Jumps

25/20 Cal Row

(Score is Time)

Optional Finisher

Metcon (No Measure)

3 SETS

20 Tuck-Ups

:45 Max Plate Russian Twists (35/25)

-Rest At Least 1:00 b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)