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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Bike Easy

:20 Single Unders

10 Barbell Hang High Pulls

Into…

2 ROUNDS

:30 Bike Moderate

:20 Tall Jump Single Unders or Double Unders

10 Barbell Hang Muscle Cleans

Strength

Metcon (Weight)

EVERY 2:30 x 3 SETS*

:30 Bike Sprint

+

2 Hang Muscle Clean

+

2 Hang Power Cleans

*Start light and build each set.

-No Additional Rest b/t Sets-

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 4 MINUTES

30 Double Unders + 10 Sit-Ups*

*Option for Unbroken DU.

Immediately into …

EMOM x 15 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – 15 Hang Power Cleans (115/75)|(75/55)

MIN 3 – :45 Front Rack Hold

Immediately into …

EMOM x 4 MINUTES

30 Double Unders + 10 Sit-Ups*

*Option for Unbroken DU.

(No Measure)

KG BB: (52.5/35)|(35/25)