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Nefarious Fitness and Performance – NFX

Whakamahana – Warm up

Warm-up (No Measure)

1 ROUND (8 MIN CAP)

:30 Single Unders

20 Piked Shoulder Taps

10 PVC Pass Thrus

10 Barbell Strict Press

10 Snatch Grip Deadlift

INTO…

2 ROUNDS

:30 High Jump Single Unders or Doubles

20 Piked Shoulder Taps

10 PVC Around the Worlds

8 Barbell Push Press w/ :02 Pause in Dip

10 Hang Muscle Snatch

Hei Mahi – Workout

“NEFARIOUS MID WINTER THROWDOWN WORKOUT 22.2 A ” (AMRAP – Rounds and Reps)

1.) AMRAP x 10 MINUTES

6 Power Snatches (42.5/30)|(30/20)

8 Push Press

24 DU

(Score is Rounds + Reps)

-Rest 2:00 b/t Part A & Part B-

“NEFARIOUS MID WINTER THROWDOWN WORKOUT 22.2 B”

2.) ON AN 8:00 RUNNING CLOCK…

Build to a Heavy Complex…

1 Power Snatch

+

1 Hang Power Snatch

(Score is Weight)

Hei Mahi – Workout

“NEFARIOUS MID WINTER THROWDOWN WORKOUT 22.2 A” (ADJUSTED) (AMRAP – Rounds and Reps)

1.) AMRAP x 10 MINUTES

6 Power Snatches (30/20)|(20/15)

8 Push Press

50 Single Unders

(Score is Rounds + Reps)

-Rest 2:00 b/t Part A & Part B-

“NEFARIOUS MID WINTER THROWDOWN WORKOUT 22.2 B” (ADJUSTED)

2.) ON AN 8:00 RUNNING CLOCK…

Build to a Heavy Complex…

1 Power Snatch

+

1 Hang Power Snatch

(Score is Weight)