Wednesday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (Time)

4 SETS*

35/28 Cal Bike

12 Burpees to Target*

*Target 6″ above standing reach

-Rest 3:00 b/t Sets-

(Score is Slowest Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

EMOM x 4 MINUTES

MIN 1 – :45 Deadbugs

MIN 2 – :45 Inch Worms + Push-Up

Into …

EMOM x 4 MINUTES

MIN 1 – :45 Scap Pull-Ups

MIN 2 – :45 Hollow Body Hold

Extended Warm-up

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 5-7 Hollow Body Strict Pull-Ups

MIN 2 – 5 TNG Power Snatches*

*Start moderate, build to moderate-heavy. All sets unbroken.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-15-9

Power Snatch (95/65)|(65/45)

Pull-Ups

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

200m Walk Nasal Breathing Only

2:00 Foam Roll Lat (R)

2:00 Foam Roll Lat (L)

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

Retest for 1RM Snatch and Clean & Jerk Next Week!

ON A 10:00 RUNNING CLOCK…

Barbell Flow for Snatch — Stay below 60% and get 15-20 solid reps.*

*EMOM x 10 MIN Recommended, 1-2 Reps per minute.

(No Measure)

ON A 10:00 RUNNING CLOCK…

Meditation or Slow Active Recovery – Athlete Choice for Self-Care

(No Measure)