Friday

2
Jan

Friday

Wells Street Fitness – NCCOMPETE

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A. CONDITIONING

Warm-up (No Measure)

EMOM x 12 MINUTES

200/150m Row

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 Mono Warm-up — Bike, Run, Row or Ski

into…

CHIPPER WARM-UP (5 min cap)

40 Jumping Jacks

30 Mountain Climbers

20 Jump Squats

10 Alt. Lunge with PVC Pass

10 Barbell Strict Press

10 Alt. Elbow Punches

1:00 Alt. Groiners

Strength

Clean and Jerk (1RM)

ON A 25:00 RUNNING CLOCK…

Build to 1RM Clean & Jerk

*Last Seen 9/4/19

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

10 Power Clean (155/105)|(115/75)

10 Shoulder to Overhead

(Score is Time)

C. STRENGTH / GYMNASTICS

Deadlift (10-8-6-4-2-4-6-8-10)

10-8-6-4-2-4-6-8-10

Deadlift*

*Second half of the wave 4-6-8-10 should be heavier than the first half of the wave for each set.

(Score is Weight)