22
Jan
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)