West End Tuesday Metcon Class

Service Description

STRENGTH Overhead Squat 1x3 Use the heaviest weight you can for the set. Athlete Instructions ON A 15:00 RUNNING CLOCK Build to a Mod-Heavy 3-Rep Overhead Squat *Barbell comes from Rack. Option for Front Squat if not putting bar overhead. WORKOUT 3 rounds for time of: 100 Double Unders 25 Overhead Squats, 95/65 lbs Athlete Instructions KG: 42.5/30 OR scale to 75 or 50 DU and 35/25kg OPTIONAL ACCESSORY Tabata Banded Hamstring Curl The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals. Warm-up 1:30 Jump Rope Then Into... 2 ROUNDS 20 Singles or 10-20 Double Unders 8 PVC Pass Throughs 8 PVC Overhead Squats 6 Alt. Samson Lunges 6 Squat Therapy Reps Then Into... WITH AN EMPTY BAR (Coach Lead) 5 Snatch Grip Deadlifts 5 Snatch High Pulls 5 Muscle Snatches 5 Overhead Squats 3 Hang Power Snatches 3 Squat Snatches