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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Cat/Cows

10 Calf Raises

5 Tall Jumps

5/5 Moose Antlers

Into …

AMRAP x 6 MINUTES

15 Tall Jump Single Unders*

5 Cuban Presses

2 Up-Down Box Step-Ups

2 Burpee Box Jumps

*At 3:00, switch to Double-Under practice for :15.

Strength

Metcon (Weight)

EVERY 2:00 x 5 SETS*

1 Clean Deadlift

+

2 Hang Power Cleans

+

1 Push Press

*Start Light and Build to Moderate-Heavy Weight

(Score is Weight)

Workout

“REX KWON…DOS” (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES*

9 Hang Power Cleans (95/65)|(65/45)

7 Push Press

5 Up-Down Box Jumps (24/20)

35 Double Unders

-Rest 2:00-

AMRAP x 8 MINUTES*

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

5 Push Press

3 Burpee Box Jumps (24/20)

35 Double Unders

(Score is Total Rounds + Reps)

KG BB1: (42.5/30)|(30/20)

KG BB2: (60/42.5)|(42.5/30)
NOTE: Throwback week! This is a NEW remix of REX KWON DO last seen 3/28/21.