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Nefarious Fitness and Performance – NFX

Whakamahana – Warm up

Warm-up (No Measure)

1-2 ROUNDS

6 Cat Cows

6 Push-Up to Pike

6 Moose Antlers

6 Boot Straps

Into…

AMRAP x 5 MINUTES

5 Up-Downs

5 Barbell Deadlifts

5 Barbell Hang High Pulls

5 Barbell Strict Press

Whirikoka – Strength

Clean and Jerk (Build to a 1-Rep Heavy*)

ON A 10:00 RUNNING CLOCK…

Build to a 1-Rep Heavy Clean & Jerk

*Goal is to work up to and possibly past workout weight.

(Score is Weight)

Hei Mahi – Workout

“PEA NUI” – “BIG BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (100/70)|(70/45)

Option – Lighter weight and complete 3 reps