fbpx

Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

5/5 Single Arm DB Upright Row

5/5 DB Strict Press

5 Scap Push-ups

INTO…

AMRAP x 3 MINUTES

5/5 Single Arm DB Bent Over Row

5/5 DB Snatch

50m Run

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY*

3 Hang Muscle Snatch

+

3 Behind Neck Strict Press

+

3 Hang Power Snatch

-Rest As Needed b/t Sets-

*Use empty barbell for all 3 sets. Snatch Technique Day.

Week 3 of 4

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

5 Strict Pull-Ups or 10 Ring Rows

10/10 Hang DB Snatch (50/35)|(35/20)

15 Push-Ups

100m DB Run*

*Hold DB any way on run

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)