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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

1 ROUND

5/5 Leg Swings

10 Alt. Cossack Squats

10 Walking Toe Steps

10 Walking Heel Steps

200m Run

INTO …

2 ROUNDS*

8 Med. Ball Front Squats

6 Push-Up to Down Dog

4 Hang Muscle Cleans + 4 Alt. Elbow Punches

100m Run

Strength

Metcon (Weight)

3 SETS*

1 Hang Squat Clean

+

2 Front Rack Reverse Lunges

-Rest As Needed b/t Sets-

*Start Light-Mod and Build Up to or Beyond Workout Weight.

(Score is Weight)

Workout

“FUNCLE SAM” (Time)

FOR TIME

400m Run

into …

7 ROUNDS

1 Hang Squat Clean (155/105)|(115/75)

7 Up-Down Over the Bar

7 Wall Balls (20/14)|(14/10)*

6 Front Rack Alt. Reverse Lunge

into …

400m Run

(Score is Time)

*Option to use heavier Wall Ball (30/20).

KG BB: (70/47.5)|(52.5/35)

KG WB: (9/6)|(6/5)
NOTE: New Benchmark