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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

20 Jumping Jacks

10 Plate Good Mornings

5 Up-Downs to Plate

Into…

AMRAP x 3 MINUTES

20 Plate Hops

10 Plate Ground To Overhead

5 Up-Downs Over Plate (Choice, Facing or Lateral)

Strength

Metcon (No Measure)

3 SETS*

15 Good Morning

-Rest :30-

15 Upright Row

-Rest :30-

7/7 Single RDL

-Rest 2:00 b/t Sets-

*Use empty barbell or light weight only for all 3 sets.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

2 SETS*

AMRAP x 7 MINUTES

7 Deadlift (135/95)|(95/65)

7 Hang Power Cleans

14 Up-Downs Over Bar

-Rest 2:00 b/t Sets-

*Pick up where you left off

(Score is Total Rounds + Reps)

KG KB: (24/16)|(16/12)

KG BB: (60/42.5)|(42.5/30)