West End Wednesday Metcon Class

Service Description

Warm-up Movement Prep/Activation: 2:00 Machine -into- 3 Rounds 8 Roll and Reach 3 Lunge Matrix 3 Muscle Cleans 3 Front Squats 1 Squat Clean 1 Hang Squat Clean (PVC- Empty bar) Workout Prep: 3 sets @ 60–70% 5 Wall Balls 2 Power Cleans (Build in weight) • Confirm clean weight allows quick singles or small sets BARBELL COMPLEX 1x [ 1 Squat Clean + 1 Hang Squat Clean ], pick load Every 2 mins for 12 mins. Athlete Instructions 72–75% OR RPE 7-8 WORKOUT - New York Knicks For time: 75 Wall Balls, 20/14 lbs 25 Power Cleans, 165/110 lbs 75 Wall Balls, 20/14 lbs Time cap: 15 mins Athlete Instructions KG conv: 75/50 PC, 9/6 WB Optional Accessory 3 RFQ: Ring Dips and Dumbbell Lateral Raises 3 rounds for quality of: 12 Ring Dips 12 Dumbbell Lateral Raises, pick load Athlete Instructions 2-3 rounds Ring Dips or Bar Dips or to RPE 8/10 - leaving 2 reps in the tank each set Dumbbell Lateral Raises- RPE 8.5/10 Rest 1:30-2 mins between rounds.