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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

400m Team Run (2:00 Cardio Choice)

INTO…

2 ROUNDS

4 Burpee Broad Jumps

6 Empty Barbell Upright Rows

8 Wide Stance Squats

INTO…

2 ROUNDS

4 Burpee Tuck Jumps

6 Empty Barbell Clean Deadlifts

8 Narrow Stance Squats

INTO…

400m Run (2:00 Cardio Choice)

Strength

Metcon (Weight)

EVERY 2:00 x 6 SETS*

3 Hang Muscle Cleans

+

2 Hang Power Cleans

+

1 Front Squat

*Keep All Sets Light to Mod-Light. Clean Technique Day.

Week 1 of 4

(Score is Weight)

Workout

“THE HEAT” (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

8 Front Squats (95/65)|(65/45)

8 Hang Power Cleans

(Score is Rounds + Reps)

KG BB: (42.5/30)|(30/20)
NOTE: New Benchmark