East Brisbane Wednesday Metcon Class

Service Description

Warm-up Movement Prep/Activation: 7:00 Flow 2 Rounds: 30-second Machine 4 World's Greatest Stretch (each side) -into- 2 Rounds: 3 PVC Muscle Cleans 3 PVC Front Squats 3 PVC Tall Cleans -into- 3 Squat Cleans (empty bar) Workout Prep: 2 Rounds @ 60–70% 4 Wall Balls 1 Wall Walk • Lock in movement standards • Confirm pacing strategy (use the clock) Every 2 mins for 12 mins: Squat Clean 2 Squat Cleans, pick load Every 2 mins for 12 mins. Athlete Instructions 78–80% 1RM OR RPE 8 WORKOUT - Clafoutis 10 rounds for time of: 15 Wall Balls, 20/14 lbs 3 Wall Walks OR 10M Handstand walk or 3 inchworms Athlete Instructions KG conv: 9/6 Optional Accessory 4 rounds for quality of: 12 GHD Hip Extensions 15 Russian Kettlebell Swings, pick load Rest 1 min