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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

8/6 Cal Row

5 Scap Pull-Ups

10 PVC Pass Throughs

INTO…

AMRAP x 3 MINUTES

20 Single Unders + 10 Double Unders or 5 Attempts

5 Kip Swings

10 Good Mornings

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 5 Kip Swings + :20 Double Under Practice

MIN 2 – 4-6 Hang Power Snatches*

*Start Light and Build to a Moderate Weight. Snatch Application Day.

Week 3 of 4

(Score is Weight)

Workout

“CRAZY EIGHTS” (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

8 Pull-Ups

30/24 Cal Row

8 Pull-Ups

16 Hang Power Snatches (95/65)|(65/45)

8 Pull-Ups

48 Double-Unders

(Score is Rounds + Reps)

KG BB: (42.5/30)|(30/20)
NOTE: New Benchmark