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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)

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