Nefarious Fitness and Performance – NF METCON
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
10 Alt. Cossack Squats
10 Alternating Deadbugs
10 Alt. Step-Ups
5 Empty Barbell Hang Muscle Cleans
Into …
AMRAP x 4 MINUTES
5 Narrow Stance Squats
5 Regular Stance Squats
10 Box Jumps
5 Empty Barbell Hang Power Cleans
Strength
Front Squat (6-6-6*)
*Build to Mod-Light weight. This is a Deload Week.
(Score is Weight)
Week 8 of 9
Workout
Metcon (Time)
3 ROUNDS FOR TIME
6 Power Cleans (155/105)|(115/75)
12 Front Squats
18 Box Jumps (24/20)
24 Sit-Ups
(Score is Time)
KG BB: (70/47.5)|(52.5/35)