Milton Thursday Metcon Class

Service Description

Warm-up Movement Prep/Activation: 7:00 AMRAP 10 Abmat Sit Ups 5 Scap Pull Ups 3 Jumping Pull Ups 3 Up Downs to Bar - then: Snatch Practice before next week Technique (8mins) 4 Power Snatch (light) Rest as much as needed Begin working on some snatch technique. Empty bar is fine Gymnastics Open Prep (Chest to Bar / Bar Muscle Ups) Alt EMOM 10 mins: Rows and Bar Muscle-ups Every 1 min for 10 mins, alternating between: Row, 40 seconds max rep Bar Muscle-ups Athlete Instructions Row- 8 RPe Bar Muscle-ups- 30-40% of your max unbroken set (no more than 5) Scaling Level 1: EMOM x10: Odd: 6-8 Scap Pull-ups Even: 6-8 Kip Swings WOD 2 rounds, each round for time, of: 15 V ups 12 Chest-to-bar Pull-ups 9 Burpee-to-Targets 15 V ups 12 Chest-to-bar Pull-ups 9 Burpee-to-Targets 15 V ups 12 Chest-to-bar Pull-ups 9 Burpee-to-Targets Rest 2mins between .