Tuesday
Phoenix Athletics – NC45
Warm-up
Warm-up (No Measure)
PART 1:
2 ROUNDS
100m Run
8 Body Weight Good Mornings
6 Empty Barbell High Pulls + Elbow Punch*
4 Scap Pull-Ups + 4 Kip Swing
PART 2:
2 ROUNDS
200m Run
8 Empty Barbell Clean Deadlifts
6 Dip + Jumps → Hang High Pull + Muscle Clean**
4/4 Single Arm Ring Rows + 4 Jumping Pull-Ups
*Coach’s Note: Remaining in an upright position, perform a high pull (elbows high & outside), followed by punching the elbows through so the bar finishes in the front rack position.
**In the 2nd Round, transition to: 6 reps of 1 Hang High Pull + 1 Hang Muscle Clean
Strength
Power Clean (8-6-4-8-6-4*)
*Build up to a Moderate-Heavy weight.
(Score is Weight)
Week 4 of 9
Workout
Metcon (Time)
3 ROUNDS FOR TIME*
30 Alt. DB Power Cleans (50/35)|(35/20)
15 Pull-Ups
200m Run
*If 3 Rounds are completed @ 8:00 or below…add a bonus 4th Round.
(Score is Time)
KG DB: (22.5/15)|(15/10)
Optional Finisher
Metcon (Time)
10 ROUNDS FOR TIME
6 DB Sit-Ups (Athlete Choice)
12 DB Flutter Kicks
(Score is Time)
