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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)