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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

EMOM x 4 MINUTES

MIN 1 – 5 Slam Ball Deadlifts + Max Slam Ball Lunges

MIN 2 – 10 Scap Push-Ups + Max Shoulder Taps

Into…

EMOM x 4 MINUTES

MIN 1 – 5 Slam Balls + 5 Box Jumps

MIN 2 – 10 Up Downs + Max Push-Up to Downward Dog

Strength

Tempo Bench Press (2×3 / 2×3 / 1×3*)

2×3 (32X1)

2×3 (31X1)

1×3 (1111)

*First 2×3 Mod / Second 2×3 Mod+ / 1×3 Mod-Heavy

(Score is Weight)

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

Week 5 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

25 Slam Balls (30/20)|(20/10)

20 Box Jumps (24/20)

15 Push-Ups

(Score is Rounds + Reps)

KG SB: (15/10)|(10/5)