West End Friday Metcon Class

Service Description

Warm-up 2 ROUNDS 10 PVC Pass Throughs 5/5 PVC Around the Worlds 5 PVC Cuban Press 8 Burpees 10 Scap Pull-Ups → 10 Kip Swings in RD2 1 ROUND 5 Barbell Snatch Deadlifts 5 High Hang High Pulls 5 Hang Muscle Snatch 6 Burpees to Target :15/:15 Top/Bottom Ring Support Hold STRENGTH - Performance + Fitness Complex: 1x [ 1 Power Snatch + 2 Hang Power Snatches ] Use the heaviest weight you can for each set. Rest as needed between sets. Athlete Instructions ON A 12:00 RUNNING CLOCK... Start Light-Mod and end Mod. WORKOUT - Performance FT: For time: 15 Ring Muscle-ups 30 Power Snatches, 135/95 lbs 15 Bar Muscle-ups OR For time: 20 Burpee Pull-ups 30 Power Snatches 20 Burpee Pull-ups Athlete Instruction KG BB: (60/42.5)