01/05/2018

Encinitas – Group Class

Warm-up

Run 200m

4 Sampson Stretch

10 Push Up

10 PVC Pass Thru

10 BB or PVC OHS

10 BB or PVC Snatch Balance

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

Strength

Every 90sec for (10 sets):

Snatch

*Sets 1-3 = 3 reps @ 70-75%

*Sets 4-6 = 2 reps @ 80-85%

*Sets 7-10 = 1 rep @ 90+%

If you are new to snatching work from the Hang Position and continue working 3-5 Reps every 90 sec for all sets.

Metcon

Every 5 minutes for 20 minutes complete the following: With remaining time rest… Record working time each round. The intention is for each round to be an all out sprint. So give 100% each round.

Metcon (4 Rounds for time)

15/12 Calorie Row

15 Toe to bar

15 Box Jump 24/20″

15 Thrusters 95/65

RX Plus 18 reps each exercise (women 15 cal row…everything else 18)