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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

TABATA

8 SETS (:20 ON / :10 OFF)

Cal Bike

INTO…

2 ROUNDS

10 DBL KB Deadlifts

10 DBL KB Russian Swings

10 Plank Shoulder Taps

INTO…

2 ROUNDS

7 PVC Upright Rows

7 PVC Hang High Pulls

7 PVC Hang Muscle Snatches

Extended Warm-up

Metcon (No Measure)

3 SETS*

3 Hang High Pulls

+

2 Hang Muscle Snatches

+

1 Hang Power Snatch

*Perform all sets w/an empty barbell. Snatch prep work for tomorrow.

(No Measure)

Workout

Metcon (1 Rounds for time)

3 SETS

ON A 6:00 RUNNING CLOCK…

20/15 Cal Bike

100m KB Farmer Carry (Athlete Choice, Heavy)

40 Alt. KB Horn Taps

10/8 Cal Bike

50m DBL KB Front Rack Carry

20 Alt. KB Horn Taps

-Walking Rest w/Time Remaining-

(Score is Slowest Set)