Tuesday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES*
25′ HS Walk
30 Walking Lunges
35 Double Unders
*Only full completion of a set counts as a rep. No credit for partially completed sets.
(Score is Rounds + Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Bike
Into…
2 ROUNDS
10 PVC Pass Through
8 Jumping Squats
6 Up-Downs
Into…
1 ROUND*
5 Snatch Deadlift
5 Snatch Grip Press
5 Burpees
*This round will be performed with the empty BB
Strength
Hang Power Snatch (4×3)
ON A 15:00 RUNNING CLOCK…
4×3
Hang Power Snatch*
*Moderate-Heavy for all Sets
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
12/10 Cal Bike
9 Burpees Over the Bar
3 Hang Power Snatch (135/95)|(95/65)*
*Power Snatch reps increase by 3 every round. 3, 6, 9, etc…
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Overhead Squat (5×3)
OVERHEAD SQUAT
5×3
Heavy for all 5 sets. Should be heavier than your final set of 5 from a few weeks back. No missed reps. Work out of a rack. No sloppy mechanics.
(Score is Weight)
