Tuesday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (AMRAP – Reps)

E2MOM x 12 MINUTES

:30 Max Cal Bike

1:00 Max HSPU

:30 Rest

(Score is Lowest Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3:00 Row*

Into…

2 ROUNDS

10 Elbow Punches

5 Strict Press

10 Good Mornings

20 Mountain Climbers

Into…

2 ROUNDS

5 Deadlift

4 Muscle Clean

5 BB Kang Squat

10 Lunges**

*Increase pace each minute

**BB optional on the second round

Following the warm-up go into your teaching of the Back Rack Lunge.

Workout

Metcon (Time)

FOR TIME*

2 ROUNDS

40/30 Cal Row

30 Back Rack Lunge (95/65)|(65/45)

30 Sit-Ups

Immediately Into…

2 ROUNDS

20/15 Cal Row

20 Back Rack Lunge

20 Sit-Ups

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Pigeon Pose (R)

1:00 Pigeon Pose (L)

2:00 Saddle Pose

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

5 SETS

6-8 Reps of Unbroken Hang Power Snatch*

*Start Moderate and Build to Heavy. All Sets Unbroken. Goal by 3rd set is to have a weight that you are uncertain you can complete the number of reps. Choose a number of reps that meets your needs, less reps and heavier or more reps and slightly lighter.

-At Least 2:00 EZ Bike b/t Sets-

(Score is Weight)