Nefarious Fitness and Performance – NFX
Whakamahana – Warm up
Warm-up (No Measure)
2 ROUNDS
200m Run
8 Lunges + Stick Passthrough
8 Stick Deadlifts
8 Hollow Rocks
Into…
2-3 ROUNDS
100m Run
8 Barbell Behind the Neck Press
8 Step-Ups*
8 Up-Downs
Te Kaha – Strength
Metcon (Weight)
EVERY 1:30 x 6 ROUNDS*
1 Snatch High Pull
+
1 Hang Snatch**
+
1 Snatch**
*Start Moderate-Light and build up to Moderate-Heavy.
**Power or Squat Variation
(Score is Weight)
Hei Mahi – Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
1 Power Snatches (70/47.5)|(52.5/35)*
15 Box Jumps (24/20)
100m Run
*Add 1 rep of Power Snatch after every full round (1,2,3,4 and so on…).
(Score is Rounds + Reps)
Te Mutunga – Optional Finisher
Metcon (No Measure)
2-3 SETS
8/8 Single Leg Glute Bridge-Up
-Immediately Into-
15 DB Glute Bridge-Ups
-Immediately Into-
:45 Glute Bridge Hold
-Rest as Needed b/t Sets-
(No Measure)