01/12/2018

Encinitas – Group Class

Warm-up

Run 200m

4 Sampson Stretch

10 Push Up

10 PVC Pass Thru

15 PVC Snatch Balance

20 Good Morning

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

2 sets of 6 Snatch Balance at 30-50% Max Snatch

4 sets

3 Position Snatch (Hang mid thigh , 2″below knee, floor) about 70-80% of 1 RM

then

6 sets building from your previous lifts

1 Full Squat Snatch + 2 OHS

Snatch (for reference)

1 Snatch + 2 OHS

Metcon

Metcon (AMRAP – Rounds and Reps)

(5) 3 min AMRAP’s

Rest 1 min between rounds

10 Alternating Pistol

10 Deadlfit 225/155

10 (1) arm DB Shoulder to OH 40/25

Rx Plus

S-2-OH 50/35

DL 255/185
Pick up where you left off each cycle.