Fri 25th September

WARM-UP

3 ROUNDS

• :30 Jump Rope

• 10 PVC Pass Thrus

• 8 Empty BB Strict Press

• 10 Empty BB Good Mornings
  

BASELINE WORKOUT "NCMETCON BASELINE III"

(Test Flight! Jan 2021 Launch)

I. ON A 25:00 RUNNING CLOCK...

• Establish a Heavy 1-Rep Ground to Overhead*

(Score is Weight)

-Rest as Needed b/t Efforts*-

II. AMRAP x 5 MINUTES

• 25 Double Unders

• 5 Ground to Overhead (45/35)

(Score is Rounds + Reps)

*Rest at Least 5:00 b/t Efforts

**For both Ground to Overhead, Option for Power or Full / Snatch or Clean & Jerk

COOL DOWN

FOR RECOVERY

• 1:00 Pigeon Pose (L)

• 2:00 Saddle Stretch (w/ Lean Back)

• 1:00 Pigeon Pose (R)

(No Measure)