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Saturday

10
Sep

Saturday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

2 ROUNDS

200/150m Row

5 Scap Pull-Ups + 5 Kip Swings

5 Bodyweight Clean Drops*

5 Bodyweight Goodmornings

*Roll onto the toes, shrug, then fast drop landing into a partial squat w/squat stance.

Into …

2 ROUNDS

5 Above the Knee Deadlift w/PVC or Empty Barbell

5 Cat/Cows

5/5 Moose Antlers

5 Empty Barbell Hang High Pulls

Strength

Metcon (Weight)

ON A 6:00 RUNNING CLOCK…

Build to weight for workout Power Clean

(Score is Weight)

Into…

ON A 6:00 RUNNING CLOCK…

Build to weight for workout Deadlift

(Score is Weight)

Workout

REMEMBRANCE (AMRAP – Rounds and Reps)

1. AMRAP x 11 MINUTES

200/150m Row

1 Power Clean (205/145)|(145/105)

9 Toes to Bar

(Score is Rounds + Reps)

-Rest 2:00 b/t Part 1 & Part 2-

2. AMRAP x 11 MINUTES

200/150m Row

1 Deadlift (315/205)|(225/155)

9 Toes to Bar

(Score is Rounds + Reps)

KG BB1: (90/65)|(65/47.5)

KG BB2: (143/93)|(100/70)