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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

:20 Bike*

5 MB Push Press to Target

5 Kip Swings

*Increase the pace of the bike each round

Into…

2 ROUNDS with PVC

7 Pass Throughs

7 Good Mornings

7 Behind The Neck Push Press/Jerk*

7 Snatch Deadlift

*First round Push Press, second round Push Jerk

Strength

Metcon (Weight)

5 SETS*

1 Snatch Deadlift

+

1 Below the Knee Hang Power Snatch

+

1 Above the Knee Hang Power Snatch

-Rest 2:00 b/t Sets-

*Build to a Moderate Weight

(Score is Weight)

Workout

Metcon (1 Rounds for reps)

EMOM x 16 MINUTES

MIN 1 – 12/10 Cal Bike

MIN 2 – :45 Max Hang Power Snatches (95/65)|(65/45)

MIN 3 – 20 WB Push Press to Target (20/14)|(14/10)*

MIN 4 – 15 Pull-Ups

*From standing, Push Press WB to 10’/9′ target.

(Score is Lowest Reps)

KG BB: (42.5/30)|(30/20)

KG WB: (9/6)|(6/5)