Saturday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

2 ROUNDS (7:00 CAP)

:30 Single Unders

8/8 SA DB Strict Press

:30 Tuck Hold

Into…

2 ROUNDS

:30 High Jump Single Unders

8/8 Alt. DB Deadlift

8/8 Single DB Curl to Press

Strength

Metcon (Weight)

EMOM x 10 MINUTES*

MIN 1 – 2 Single Arm DB Push Press

+

2 Single Arm DB Push Jerk

+

2 Single Arm DB Split Jerk

MIN 2 – :45 Hollow Body Rocks

*Complete all reps on both arms in MIN 1.

**Build to a Moderate-Heavy weight.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

50 Double Unders

20 Alt. DB Sumo Deadlifts (50/35)|(35/20)

50 Double Unders

10/10 DB Shoulder to Overhead

50 Double Unders

20 Alt. DB Power Snatch

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)