West End Monday Metcon Class

Service Description

WORKOUT Part 1 Isabel For time: 30 Snatches, 135/95 lbs Athlete Instructions Option for Squat or Power KG: 60/42.5 OR 52.5/35 8 min CAP Rest until the 10 min mark to complete part 2... Part 2 Every 30 secs for 10 mins: Power Snatch 1 Power Snatch, pick load Every 30 secs for 10 mins. Athlete Instructions Athlete Choice, Moderate Heavy Should be heavier than workout weight. OPTIONAL ACCESSORY 4 rounds for quality of: 8 Dumbbell Lunges, pick load 15 3 Way Calf Raises, pick load Rest 1:30 Athlete Instructions 3-4 rounds Dumbbell Lunges- heavy 3 Way Calf Raises- farmer hold; heavy Warm-up 2:00 Easy Bike or Row Then Into... AMRAP x 6 MIN 6 PVC Pass Throughs 6 Empty Bar Good Mornings 6 Empty Bar RDLs 6 Scap Push Ups 6 Air Squats Then Into... BURGENER WARM UP w/ PVC or Barbell BURGENER WARM-UP → 3 Reps of Each (PVC or Barbell) Down & Up Dip to a quarter squat. Drive through the legs to full extension + finish tall before relaxing. Focus: Vertical leg drive. Elbows High & Outside Dip and extend. Pull elbows high and outside while keeping the bar close. Focus: Finish the hip extension before bending the arms. Muscle Snatch Extend through the hips. Pull high, then rotate the bar overhead without re-bending the knees. Focus: Fast turnover and active shoulders. Power Snatch Extend then pull under. Receive in a quarter squat with locked-out elbows. Focus: Meet the bar overhead rather than pressing it out. Power Snatch + Overhead Squat Complete a power snatch. Perform one overhead squat. Focus: Stable overhead position and balanced foot pressure. POWER SNATCH PRIMARY FOCUS → Finish through the hips with long arms before pulling under the bar to the quarter squat finish position.