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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Single Unders

5/5 Cossack Squats

:30 Dead Bar Hang

Into …

2 ROUNDS

30 Tall Jump Single Unders

5 Empty Barbell Deadlifts

5 Empty Barbell Sumo Deadlifts

:30 Active Bar Hang

Strength

Metcon (No Measure)

3 SETS

:20 Active Bar Hang

20 Hollow Rocks

-Rest As Needed b/t Sets-

Into …

3 SETS

1 Kip Swing

+

2 Kipping Pull-Up w/:02 Pause at Top

+

1 Kip Swing

-Rest As Needed b/t Sets-

(No Measure)

Workout

Metcon (1 Rounds for reps)

EMOM x 18 MINUTES

MIN 1 – 36 Double Unders + 6 Sumo Deadlifts*

MIN 2 – Max Pull-Ups

MIN 3 – Rest

*Increase Deadlift Weight Every Other Round

R1-R2: (225/155)|(155/105)

R3-R4: (255/175)|(175/115)

R5-R6: (275/185)|(185/135)

(Score is Lowest Reps of Pull-Ups)

KG BB1: (100/70)|(70/47.5)

KG BB2: (115/79)|(79/52.5)

KG BB3: (125/85)|(85/60)