Wednesday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

2-3 ROUNDS (7 MIN CAP)

1:00 Row*

10 Glute Bridge-Ups

8 Air Squats**

6 Empty Barbell Clean Deadlifts

4 Empty Barbell High Pulls (no hips/legs)

:30 Single-Unders***

*In the 2nd or 3rd round, try to get 20/15 calories.

**In the 2nd or 3rd round, perform jumping Air Squats

***In the 2nd or 3rd round, switch to Double-Under practice

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

Perform 4 Sets of Complex:

1 Power Clean

+

1 Hang Squat Clean

+

1 Front Squat

*Set 1 – Moderate-Light

Set 2 – Moderate

Set 3&4 – Moderate+

(Score is Weight)

Workout

Metcon (1 Rounds for time)

EVERY 6:00 x 4 SETS

20/15 Cal Row

50 Double Unders

7 Hang Squat Cleans (135/95)|(95/65)

50 Double Unders

20/15 Cal Row

-Rest the Remainder of Time-

(Score is Slowest Set)

KG BB: (60/42.5)|(42.5/30)