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Nefarious Fitness and Performance – NFX

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Lunges with Stick Pass Through

10 Stick RDL

10 Slow Tuck-Ups

10 Push-Up to Pike

Into…

AMRAP x 4 MINUTES

8 Kip Swings

8 Strict Knee Raises

8 Barbell Back Squats

8 Barbell Behind the Neck Press

Strength

Metcon (Weight)

EVERY 1:30 x 5 SETS*

1 Hang Power Snatch

+

1 Power Snatch

*Start Light-Moderate and build up to a Moderate-Heavy weight.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

1.) AMRAP x 8 MINUTES

3 Power Snatches (60/40)|(42.5/30)

6 Alt. Back Rack Lunges

9 TTB

(Score is Rounds + Reps)

-Rest 2:00 b/t Part 1 & Part 2-

Metcon (Time)

2.) FOR TIME

6-9-12-9-6

Power Snatches (42.5/30)|(30/20)

Alt. Back Rack Lunges

TTB

(Score is Time)

Optional Finisher

Metcon (Time)

FOR TIME

20-15-10-15-20

Alt. Hip Taps*

Tuck-Ups

*1 Rep= R+L.

(Score is Time)