02/12/2018

Encinitas – Group Class

View Public Whiteboard

Warm-up

(12 min Cap)

30 Double Under or 60 Singles

4 Sampson Stretch

20 Medball Clean (leave it out for WOD)

10 Push Up

10 PVC Pass Thru

5 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

Base your lifts off your 1RM Snatch

If you don’t have one just lift by feel and work on technique over weight.

EMOM for 3 minutes (3 sets):

High Hang Snatch x 3 reps @ 50-60%

Followed by…

EMOM for 3 minutes (3 sets):

High Hang Snatch + Hang Snatch @ 60-70%

Followed by…

EMOM for 3 minutes (3 sets):

Hang Snatch + Snatch @ 70-80%

Followed by…

EMOM for 2 minutes (2 sets):

Snatch High Pull + Snatch @ 80-85%

Followed by…

Every 90 sec, for 6 minutes (4 sets):

Snatch x 1 rep @ 90%

(new to snatching, 3 Reps Hang Snatch every 90 sec, work on being fluid through entire movement)

Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 17 minutes of:

80 Double Under

40 WallBall 20/14

30 Alternating Dumbbell Snatches 40/25

20 Chest to Bar Pull Up

Rx Plus

* 10 Bar Muscle Ups

**30 Alternating Dumbbell Snatches 50/35 lbs