wednesday

Warm-up

AMRAP x 8 MINUTES
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

ON A 12:00 RUNNING CLOCK...
Build to a Moderate-Heavy 3-Rep Hang Power Clean*

*Fast and perfect mechanics, not meant to be heaviest 3-Rep

Metcon

​AMRAP x 18 MINUTES
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.