East Brisbane Tuesday Metcon Class

Service Description

Warm-up AMRAP x 4 MIN 8 Good Mornings 8 PVC Pass Through 8 Air Squats 8 Glute Bridge Ups Into… AMRAP x 4 MIN 4 PVC Cuban Press OR 8 Hang Muscle Cleans 6 Push Up to Pike 20 Shoulder Taps 6 Burpees STRENGTH - Performance Overhead Squat 1x5 at 80% 1RM Overhead Squat 1x3 at 90% 1RM Overhead Squat 1x1+ at 95% 1RM or Front Squat 1x5 at 80% 1RM Front Squat 1x3 at 90% 1RM Front Squat 1x1 at 95% 1RM Rest as needed between sets. WORKOUT - Performance 4 rounds for time of: 10 Overhead Squats KG BB: (60/42.5) 15 Strict Ring Dips Athlete Instructions Extra Credit - Performance + Fitness Complex: 1x [ 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch ] Use the heaviest weight you can for the set. Athlete Instructions 5-6 sets