West End Friday Metcon Class

Service Description

STRENGTH/SKILL ON A 10:00 CLOCK Kipping Pull Up/Chest to Bar, Low Bar Muscle Up, Bar Up Freedom (Advanced) - Bar Muscle Up Independence (Intermediate) - Low Bar Muscle Up (on the ground/low bar or box/high bar) Liberty (Beginner) - Kipping Pull Up/Chest to Bar (Box or Bands) FREEDOM (RX) 4 rounds for time of: 10 Bar Muscle-ups 10 Power Cleans, 205/135 lbs Athlete Instructions KG conv: 92.5/60 or 4 rounds for time of: 15 Chest-to-bar Pull-ups 10 Power Cleans, 70/50kg OPTIONAL ACCESSORY 4 rounds for quality of: 12 Goblet Spanish Squats, pick load 24 Single Leg Weighted Hip Thrusts, pick load Rest 1:30 Athlete Instructions 3-4 rounds Warm-up 2:00 Cardio Choice Then immediately into… 2 SETS 10 PVC Pass Throughs 5 Ring Rows 5 Inchworm Push-Ups 10 Air Squats 20-second Dead Hang *Move right into the Gymnastic Skill Session.