Milton Thursday Metcon Class

Service Description

WORKOUT Complete as many rounds as possible in 30 mins of: 3 Power Snatches, 155/105 lbs 6 Lateral Burpee Over Bars 12 Air Squats Athlete Instructions Complete in teams of 2. Complete as- 5 SETS (Each/1:1) 3:00 AMRAP 3 Power Snatch (155/105) 6 Lateral Burpee Over Bar 12 Air Squats KG conv: 70/47.5 OPTIONAL ACCESSORY 4 rounds for quality of: 16 Dumbbell Bulgarian Split Squats, pick load 15 Seated Dumbbell Calf Raises, pick load Rest 1 min Athlete Instructions 3-4 rounds 8 reps/side Dumbbell Bulgarian Split Squats- RPE 8 Seated Dumbbell Calf Raises- RPE 8 Warm-up 2 ROUNDS 2 minute Row or Ski 6 Air Squats 6 Inchworms 10 Kettlebell Swings 10 PVC Pass Throughs -into- Burgener Power Snatch Warm-up * Perform 3-5 reps at each position with a PVC: * Dip Drive (speed through the middle) * Dip Drive High Pull (elbows high and outside, keep the bar close) * Muscle Snatch (strong turnover) * Snatch Lands at 2", 4", 6" (footwork) * Snatch Drops (footwork)