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Nefarious Fitness and Performance – NFX

Whakamahana – Warm up

Warm-up (No Measure)

3:00 Bike/Row*

Into…

2-3 ROUNDS (Time Permitting)

8 Long Lunge + Stick Pass Thru

8 Snatch

8 Stick Snatch High Pull (Option to use BB R2-3)

8 Air Squats w/ :01 Pause at Bottom**

MIN 1 – EZ Pace

MIN 2 – Mod Pace

MIN 3 – Mod+ Pace.

**R2-3 = Overhead Squats w/ BB

Whirikoka – Strength

Metcon (Weight)

EVERY 1:30 x 6 SETS*

1 Power Snatch

+

1 Hang Power Snatch

+

1 Overhead Squat

*Start Light and build to a Moderate weight.

(Score is Weight)

Hei Mahi – Workout

“FANCY NANCY” (Time)

10 ROUNDS FOR TIME

12/10 Cal Bike or 15/12 Cal Row

7 Hang Squat Snatch (35/25)|(30/20)

(Score is Time)