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Tuesday

16
Nov

Tuesday

Phoenix Athletics – Compete

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning. Get after the GPP with the class or a few buddies!

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 100m RUN @ MOD PACE

MIN 2 – :35 Single Unders + 10/10 Ankle Roll Outs

MIN 3 – 12 KB Deadlifts + Max Bootstraps

MIN 4 – :20 Hollow Hold + :20 Superman Hold Hold

Extended Warm-up

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 2 Turkish Get-Ups (R) (Athlete Choice)

MIN 2 – 2 Turkish Get-Ups (L)

MIN 3 – :45 Double Under Practice

(No Measure)

Workout

Metcon (Time)

FOR TIME

400m Run

Immediately Into…

10-20-30-40-50

Russian KB Swings (53/35)|(35/26)

Double Unders*

Immediately Into…

400m Run

(Score is Time)

*Unbroken DU Optional

KG KB: (24/16)|(16/12)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

3-3-3-3-3

Power Clean & Jerk*

*Start Moderate & Build to Heavy

(Score is Weight)
GOAL: HEAVY | Athlete choice whether you want to do these reps unbroken/TNG or drop after the jerk for a quick reset. If you ALWAYS choose dropping and reset, work the TNG today. If you feel like TNG might be holding you back from hitting a bigger number, go with the quick reset. Split Jerk or Push Jerk are athlete choice as well. If you are going TNG, the Power Clean into Push Jerk is a great skill to hone.