fbpx

Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 EZ Bike

10 PVC Pass Throughs

8 BTN Press*

6 Hanging Knee Raises

INTO…

1 ROUND

1:00 Hard Bike

10 PVC Around the World

8 High Hang Muscle Snatches*

6 Kipping Knee Raises or T2B

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK*…

Build to a Moderate Complex of:

1 Snatch Deadlift

+

2 Hang Power Snatch

*Snatch Application

Week 1 of 4

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – 15 Toes to Bar

MIN 3 – Max Hang Power Snatch (75/55)|(45/35)

MIN 4 – Rest

(Score is Total Reps)

KG BB: (35/25)|(30/20)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

8 Toes to Bar

10 Hang Power Snatches (75/55)|(45/35)

*While P1 works through 8 Toes to Bar + 12 Hang Power Snatches, P2 Bikes for Max Calories. Once P1 is done, switch.

(Score is Rounds + Reps)

KG BB: KG BB: (35/25)|(30/20)