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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

5 Cal Row

5 Bootstrappers

5 Slam Ball Ground to Overhead

INTO …

1 ROUND (w/ Empty Barbell or PVC)

10 Behind the Neck Snatch Grip Strict Press

10 Snatch Grip Deadlifts

Strength

Metcon (Weight)

EVERY 2:00 x 5 SETS*

2 Hang Muscle Snatch

+

2 Behind the Neck Push Press

*Build to a Light-Moderate Weight

*Snatch Technique Day

Week 1 of 4

(Score is Weight)

Workout

Metcon (1 Rounds for reps)

6 SETS ON A 2:30 RUNNING CLOCK…

30/24 Cal Row

Max Slam Balls in Remaining Time (30/20)|(20/10)

-Rest :30 b/t Sets-

(Score is Lowest Reps of Slam Balls)

KG SB: (15/10)|(10/5)