Tuesday

Phoenix Athletics – Compete

NCCOMPETE MEMO

Warm-up (No Measure)

No additional work this week. Last week included 9 tests between the Hero workouts, 2RMs, and 1RMs. Take this week to reduce volume and reduce training stress. Enjoy a full week of training with class with no additional work. Rest on any days that you’d like but try to get at least (3) solid class sessions in the books.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

400m Run

Into…

2 ROUNDS

5 Clean Deadlift

10 Elbow Punches

5 Strict Press

10 Scap Pull-Ups

Into…

2 ROUNDS

5 High Hang Muscle Clean

5 Hang Muscle Clean

5 Push Press

10 Small Kip Swings

Workout

Metcon (Time)

FOR TIME*

21-18-15-12

Hang Clean and Jerks (115/75)|(75/55)

Pull-Ups

*100m Run After Each Full Set.

(Score is Time)

Optional Finisher

Metcon (No Measure)

3 SETS

Max Chin-Ups*

Into…

Max Bar Dead Hang

-Rest 2:00 b/t Sets-

*End set without coming off the bar and work immediately into the Max Bar Hang

(No Measure)