Milton Tuesday Metcon Class

Service Description

Warm-up Movement Prep/Activation: 7:00 Build Flow 0:00–2:00 Easy Row or Bike 2:00–4:00 3 rounds 5 PVC Deadlifts 5 PVC Hang Power Cleans 5 Push Press -into- 4:00–7:00 2 rounds 3 Hang Power Cleans (empty bar) 3 Push Jerks 6 Air Squats Workout Prep: 2 sets 3 Hang Power Cleans 3 Shoulder to Overhead -build in weight STRENGTH - OLYMPIC LIFTING Clean 5x3 going every 90seconds Use the heaviest weight you can for each set. Workout is: For time: 21 Hang Power Cleans 21 Shoulder-to-Overheads 15 Hang Power Cleans 15 Shoulder-to-Overheads 9 Hang Power Cleans 9 Shoulder-to-Overheads Rest 4 mins 9 Shoulder-to-Overheads 9 Hang Power Cleans 15 Shoulder-to-Overheads 15 Hang Power Cleans 21 Shoulder-to-Overheads 21 Hang Power Cleans Athlete Instructions KG conv: 42.5/30 If time permits 4 rounds for quality of: 8 Strict Pull-ups 24 Single Arm Dumbbell Upright Rows, pick load 24 Ring Rows Rest 1 min Athlete Instructions 3-4 rounds 12 reps/side Single Arm Dumbbell Upright Rows- easy/moderate Ring Rows- easy