West End Monday Metcon Class

Service Description

STRENGTH 6 Front Squats, pick load Every 2 mins for 8 mins. Athlete Instructions Start Moderate and Build to Moderate Heavy (RPE 7) For time: Run, 400 m 15 Clean & Jerks, 135/95 lbs Run, 400 m 12 Clean & Jerks, 135/95 lbs Run, 400 m 9 Clean & Jerks, 135/95 lbs Every time you break complete: Run, 200 m Time cap: 16 mins Athlete Instructions Unbroken Clean and Jerks, 200m Penalty Run each break KG conv: 60/42.5 OPTIONAL ACCESSORY 4 rounds for quality of: 10 Dumbbell Romanian Deadlifts, pick load Elbow Plank Hold, 1 min Rest 1 min Athlete Instructions 3-4 rounds Dumbbell Romanian Deadlifts- RPE 7 Warm-up 1:30 Easy Jog Then Into... 2 SETS 10 Air Squats 8 Burpee Over Bar (Empty Bar) 6 Barbell Romanian Deads 4/4 Front Rack Elbow Rotations Then Into... 1 SET (Empty Bar) 5 Front Squats 5 Strict Press 5 Push Press -Quick Break- 5 Deadlifts 5 Hang Power Clean 5 Push Press