Encinitas – Group Class

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Run 200m

4 Wall Walk Up

10 T- Push up

20 Banded face pulls

10 DB Windmill each side

10 PVC Pass Thru

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 Balance

2 sets of 5 Reps light

then spend a couple minutes building up the sequence below.

10 min EMOM

Hang Snatch + Squat Snatch (starting around 60-70% of snatch and building)

Hang Snatch + Squat Snatch


Metcon (3 Rounds for reps)

(3) 5-minute rounds for max reps at each station:

From 0:00-2:00, run 400 meters then double-unders

From 2:00-3:00 Shoulder to OH 135/95

From 3:00-4:00 Toe to Bar

From 4:00-5:00 Power Clean 135/95

Rx Plus 155/110

Rest 2 minutes between rounds.

Post number of reps completed each round