Sunday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK..

:45 Row

:30 High Jump Singles

5 KB Deadlift

10 Russian Swings

5 Hang Power Cleans

10 Barbell Back Squats

In the remaining time max Double Unders or Double Under attempts

Strength

Metcon (Weight)

EVERY 3:00 x 3 SETS

6/6 Single Arm KB Turkish Sit-Up

8/8 Single Arm Supported KB Bent Over Rows

-Rest the Remaining Time-

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

300 Double Unders

2000/1750m Row

100 KB Swings (70/53)|(53/35)

60 Back Squats (135/95)|(95/65)

*Complete in any order. Partition reps/sets as needed.

(Score is Time)

KG KB: (32/24)|(24/16)

KG BB: (60/42.5)|(42.5/30)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 30 MINUTES

150 Double Unders

1000/800m Row

50 KB Swings (70/53)|(53/35)

30 Back Squats (135/95)|(95/65)

*Complete in order. P1 works while P2 Rests. Alternate every 250m on the row. Split all other work as needed.

(Score is Rounds + Reps)

KG KB: (32/24)|(24/16)

KG BB: (60/42.5)|(42.5/30)