East Brisbane Friday Metcon Class

Service Description

Warm-up 2 ROUNDS 1:00 Bike 12 Elbow Punches 8 BB Back Rack Good Mornings 6 Slow Clean Deadlifts 1 ROUND 1:00 Bike 5 Hang Muscle Cleans 5 Hang Power Cleans 5 Clean Pulls STRENGTH - Performance + Fitness Power Clean 1x2 at 80% 1RM Power Clean 1x2 at 90% 1RM Power Clean 1x1 at 95% 1RM Power Clean 1x1 at 95% 1RM Power Clean 1x1 at 95% 1RM Rest as needed between sets. WORKOUT - Performance 3 rounds, each round for time, of: 30/25 Assault Bike Calories 10 Power Cleans, KG BB: (75/52.5) Rest 3 mins between each round. Athlete Instructions C2: 40/30 Echo: 24/20 Extra Credit - Performance Every 1 min for 8 mins: 1 Bar Muscle Up