12/02/2017

Encinitas – Group Class

Warm-up

Run 200m

4 Sampson Stretch

10 Push Up

10 PVC Pass Thru

10 OHS

10 Tall Jerk

Burgener Warm Up

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

Snatch

Clean and Jerk

Lift Off Event 3 (AMRAP – Reps)

12-min. AMRAP:

25 pull-ups

50-cal. row

100 overhead squats

50 box jumps

25 pull-ups