Nefarious Fitness and Performance – NFX
Warm-up
Warm-up (No Measure)
4 ROUNDS (:15 EACH)
MOVT 1 – Star Jumps
MOVT 2 – Groiners
MOVT 3 – Up-Downs
MOVT 4 – Jumping Squats
Into…
1 ROUND
10 Elbow Punches + 5 OH Press
8 Scap Pull-Ups
6 V-Tucks
4 Burpees
Into…
1 ROUND
5 Clean Deadlift + 5 OH Press
8 Kip Swings
6 V-Ups
4 Burpees Over Bar
Strength
Clean and Jerk (Build to a 3-Rep Power Clean & Jerk)
ON A 15:00 RUNNING CLOCK…Build to a 3-Rep Power Clean & Jerk
(Score is Weight)
Workout
“DAY DREAMIN” (Time)
20 ROUNDS FOR TIME
1 Power Clean & Jerk (80/60)|(60/42.5)
2 Burpees Over Bar
3 TTB
(Score is Time)