East Brisbane Thursday Metcon Class

Service Description

STRENGTH/SKILL 1x [ 1 Power Snatch + 1 Hang Power Snatch + 1 High Hang Power Snatch ] 1x [ 1 Power Snatch + 1 Hang Power Snatch + 1 High Hang Power Snatch ] 1x [ 1 Power Snatch + 1 Hang Power Snatch + 1 High Hang Power Snatch ] 1x [ 1 Power Snatch + 1 Hang Power Snatch + 1 High Hang Power Snatch ] 1x [ 1 Power Snatch + 1 Hang Power Snatch + 1 High Hang Power Snatch ] Use the heaviest weight you can for each set. Rest as needed between sets. Athlete Instructions Complete each set unbroken. Start light-mod and build. WORKOUT Complete as many rounds as possible in 12 mins of: 3 Squat Snatches, 135/95 lbs 6 Overhead Squats, 135/95 lbs 9 Bar Facing Burpees Athlete Instructions KG conv: 60/42.5 OPTIONAL ACCESSORY 4 rounds for quality of: 20 Landmine Press, pick load 10 Landmine Twists, pick load 20 Landmine Romanian Deadlifts, pick load Athlete Instructions 3-4 rounds RPE 7 10 reps/side Landmine Press 10 reps/side Landmine Romanian Deadlifts Same weight on all 3 movements, Athletes can partner up and go 1:1 on sets. Warm-up 2:00 Cardio Choice Then Into... 2 SETS 10 PVC Pass Throughs 10 PVC Around the Worlds (each) 10 Air Squats 3 Inchworms Then Into… 1-2 SETS (PVC or Empty Bar) 5 Dip & Shrug 5 Dip, Shrug & High Pull 5 Muscle Snatch 5 Snatch Press Behind Neck 5 Overhead Squats 5 Drop Snatches (catch 2in dip, progressively get lower, 5th rep full squat)