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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Jump Rope

5 Kang Squats

10 PVC Pass Through Lunges

INTO…

2 ROUNDS

5 Plate YTW’s

5 Barbell Snatch Grip Hang High Pulls

10 PVC Overhead Squats

Strength

Hang Power Snatch (Build to a Heavy 3-Rep )

ON A 15:00 RUNNING CLOCK …

Build to a Heavy 3-Rep Hang Power Snatch

Week 4 of 4

(Score is Weight)

Workout

LIGHTER FLUID (Time)

FOR TIME

75 Thrusters (45/35)|(35/25)

200 Double Unders

75 Thrusters

(Score is Time)

KG BB: (20/15)|(15/12)
NOTE: Last Seen 5/25/21