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Saturday

19
Mar

Saturday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS (7:00 CAP)

6/6 Single Arm High Pull + Push Press*

5 Burpees w/High Jump

4/4 Single Arm DB Deadlifts (Sumo Style)

:30 DB Goblet Squat Hold

*Athletes will perform 6 Single Arm DB High Pulls and then go immediately into 6 Single Arm Push Press on one side, then alternate and repeat.

OPTIONAL PREP (can be done before and/or after the workout)

2 ROUNDS

4 Alt. Scorpions

5 Cat/Cows

5/5 Moose Antlers

10 Glute Bridge-Ups w/:03 pause at top

Workout

Metcon (4 Rounds for time)

4 SETS*

20 Alt. DB Snatch (50/35)|(35/20)

25 Sit-Ups

20 Alt. DB Up-Downs

25 Slam Balls (30/20)|(20/10)

-Rest 1:30 b/t Sets-

*Start at a different movement each Set and work through movements in any order.

(Score is Each Set for Time)

KG DB: (22.5/15)|(15/9)

KG SB: (15/10)|(10/5)

Finisher

Metcon (Weight)

3 SETS*

:40 Single DB Curls

-Rest :20-

:40 Single DB OH Tricep Extension

-Rest :20-

:30 Single DB Gun Hold

-Rest 1:00-

*DB weight should be Moderate-Heavy.

(Score is Weight)