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)