Wednesday
Warm-up
Warm-up
AMRAP x 8 MINUTES
30 Single Unders*
8 Up-Downs**
8 Inchworms
8 Scap Pull-Ups
8 Kip Swings
30 Single Unders*
8 Up-Downs**
8 Inchworms
8 Scap Pull-Ups
8 Kip Swings
*At halfway switch to Double Unders
**At halfway switch to Burpees
Strength
Hang Power Clean (1×3)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
36 Double Unders
6 Hang Power Clean (135/95)|(95/65)**
9 Pull-Ups
36 Double Unders
6 Hang Power Clean (135/95)|(95/65)**
9 Pull-Ups
**Increase weight every 3 rounds…
Rounds 1, 2, 3 – (135/95)|(95/65)
Rounds 4, 5, 6 – (155/105)|(115/75)
Rounds 7 & Beyond – (185/135)|(135/95)
(Score is Rounds + Reps)
*This workout is part of our NCCOMPETE "mini-comp" for July. There will be (1) workout each week for the next (3) weeks that athletes can perform with a "competition mindset". Check out @nc.fit on Instagram to compare your scores.
KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/55)|(50/35)
KG BB3: (85/60)|(60/42.5)
Build to a Moderate-Heavy 3-Rep Hang Power Clean*
*Fast and perfect mechanics, not meant to be heaviest 3-Rep
(Score is Weight)