11/09/2017

Encinitas – Group Class

Warm-up

Run 200m

4 Sampson Stretch

30 sec Squat Hold

15 PVC OHS

20 Banded Face Pulls

Burgener Warm Up

5 min Pick 4 Mobility movements

1 min Ankle Mobility

1 min each leg Pigeon or Couch Stretch

1 min Foam Roll Lats and hit Thoracic Extension using your BB as an anchor

1 min Trap Smash

1 min Pec Smash

Strength

Part A)

Warm up into

3 sets of 5 Snatch Balance @ 50% max Snatch

Snatch

Part B)

ADV-

2 Postion Snatch (Floor and Low Hang)

10 set of 2 Reps building (1st set starts at 60%)

New to Snatching –

8 sets of 3 Reps from the hang position (build as needed)

Metcon

Metcon (Time)

30 Box Jump Over 24/20″

40 Push Up

50 Wallball 20/14#

60 KB Swing 55/35

50 Wallball

40 Push Up

30 Box Jump Over