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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)