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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

100m Run

5/5 Moose Antlers

8 Barbell Strict Press w/ :02 Overhead Hold*

8 Alt. Box Step-Ups (BODYWEIGHT)*

*At 4:00 switch to 8 Push Press and 8 Suitcase Box Step-Ups w/ Light Weight

Strength

Push Jerk (2×3 / 2×3 / 1×3*)

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

(Score is Weight)

Week 7 of 9

Workout

“GRIP BOOST” (Time)

6 ROUNDS FOR TIME*

10 DB Shoulder to Overhead (50/35)|(35/20)

10 DB Suitcase Alt. Box Step-Ups (24/20)

*Every 3:00 starting at 0:00, Complete 200m Run.

(Score is Time)

KG DB: (22.5/15)|(15/10)