02/08/2017

Encinitas, South Vista – Group Class

Warm-up

Run 200m

4 Inch Worms

10 Scapular Push Ups

10 Push Ups

10 Diamond Push Ups

10 X outs

10 Y outs

Mobility (5 min)

Lacrosse Ball to Shoulders and Pecs

Couch Stretch

Foam Roll Lats and Back

Strength

Take 15 minutes to build to today’s heavy Push Press

Followed immediately by…

Every minute, on the minute, for 5 minutes:

Split Jerk x 1 rep @ today’s heaviest push press

(work on perfect mechanics, and add a 1-2 second hold at the receiving position of the jerk before recovering your feet

Push Press

Metcon

Metcon (Time)

400m Run

60 Double Under

12 Power Snatch 135/95

60 Double Under

15 Power Snatch 115/80

60 Double Under

21 Power Snatch 95/65

Run 400m
Rx Plus

155/110

135/95

115/80