Wednesday
Phoenix Athletics – Compete
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Focus on the Strength portion today as a priority.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 SETS
25ft (or :20) Toe Walk
25ft (or :20) High Skips
25ft (or :20) High Knees
25ft (or :20) Butt Kickers
Into…
3 SETS
10 Elbow Punches
10 Air Squats
100m Jog
Skill
Metcon (Weight)
5 SETS FOR QUALITY
3-Position Squat Clean*
*1 Hang Squat Clean + 1 Below the Knee Squat Clean + 1 Squat Clean
-Keep Weight Light to Moderate-
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
7 Hang Squat Cleans (135/95)|(95/65)
100m Run
-Rest 1:00-
AMRAP x 5 MINUTES
5 Hang Squat Cleans (155/105)|(115/75)
100m Run
-Rest 1:00-
AMRAP x 5 MINUTES
Max Hang Squat Cleans (155/105)|(115/75)*
*Every time you drop the bar perform 5 Up-Down Over the Bar. In the first (2) AMRAPs only full rounds count toward score.
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Shoulder Press (1×6 / 1×6 / 1×6+)
STRICT PRESS
1×6 @ 65-70% (Light-Moderate) of 2RM
1×6 @ 70-75% (Mod)
1×6+ @75-80% (Mod-Heavy)*
*As many reps as possible w/o failure…..no more than 6-8.
(Score is Weight)
Metcon (Time)
FOR TIME
15-12-9-12-15
Shoulder to Overhead (135/95)
Box Jump-Overs (24/20)*
*Both feet must come to the top of the box before coming down.
(Score is Time)
