fbpx

Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

1 Round

1:00 Easy Row

10 Clean Deadlifts

8 Jumping Air Squats

6 Cat Cows

Into…

1 Round

1:00 Moderate Row

8 High Hang High Pulls

6 Up Downs

4/4 Moose Antlers

Into…

1 Round

20/15 Cal Row (1:00 Cap)

6 Muscle Cleans

4 Up Downs Over Bar

2 Groiners E/L

Strength

Metcon (Weight)

5 SETS*

1 Clean Pull

+

2 Hang Power Cleans

*Start Mod-Light and Build to a Moderate-Heavy Weight

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (1 Rounds for time)

4 SETS

ON A 4:00 RUNNING CLOCK…

20/15 Cal Row

15 Burpees Over Bar

12 Hang Power Cleans (135/95)|(95/65)

-Rest Remainder of Time-

(Score is Slowest Set)

KG BB: (60/42.5)|(42.5/30)

Partner Workout Option

Metcon (Calories)

IN TEAMS OF 2…

2 SETS

AMRAP x 10 MINUTES*

10 Burpees Over Bar

10 Hang Power Cleans (135/95)|(95/65)

-Rest 2:00 b/t Sets-

*P1 Completes 1 Full Round, while P2 Completes Max Cal Row. Once Completed, Partners Switch.

(Score is Max Cals)

KG BB: (60/42.5)|(42.5/30)