Sunday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Bike (chill pace) → :45 Bike (workout pace) → :30 Bike (aggressive sprint-like pace; what not to do in the workout)

5 Lunge-Lunge Squats + 5 Jumping Air Squats

5 Scap Pull-Ups + 5 Kip Swings

5 Tuck-Ups + 5 V-Ups

5 Body Weight Good Mornings + 5 Empty Barbell Deadlifts

Strength

Metcon (Weight)

EMOM x 8 MINUTES*

1 Hang Power Clean

+

1 Front Squat

+

1 Hang Squat Clean

*Start Light and build to something Moderate.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

50-40-30-20-10*

Cal Bike

10-15-20-25-30

Toes to Bar

5-5-5-5-5

Hang Squat Clean (155/105)|(115/75)

*Adjusted Cals: 40-30-25-15-8.

(Score is Time)

KG BB: (70/55)|(50/35)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

70-60-50-40-30**

Cal Bike

20-30-40-50-60

Toes to Bar

10-10-10-10-10

Hang Squat Clean (155/105)|(115/75)

*P1 works while P2 rests. Split work as needed.

**Adjusted Cals: 55-48-40-30-25.

(Score is Time)

KG BB: (70/55)|(50/35)