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Wednesday, November 9, 2022

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Metabolic Conditioning

*The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. *

• Utilize ZenPlanner to sign up for classes.

• Continue to wipe down all equipment touched.

• Please continue to bring your own water.

Review Warm-up and WOD: 5 min

Warm-up together

200m Jog

10 leg swings

10 pass thru

10 PVC around the world

10 PVC good mornings

On coaches call->

5 PVC snatch high pulls

5 PVC back rack push press

5 PVC OHS

5 PVC snatch balance

5 PVC power snatch

5 BB hang power snatch

-3 min prep-

SOD

EMOM for 8 min (8 Rounds)

1 Cycle of: (ascending as you see fit)

1 snatch grip deadlift > 1 hang power snatch > 1 snatch (power or squat)

-2 min transition-

-WOD Review: 4 min-

-WOD Prep: 4 min-

WOD

18 min AMRAP of:

2 Hang power snatch (135/95) (50+

4 Burpees over bar (lateral facing)

6 Pull-ups

400m Run

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