03/09/2018

Encinitas – Group Class

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Warm-up

Run or Row 400m or Airdyne 15/12 cal

4 Inch Worm 8 Half Kneeling Bottom Up KB Press/arm

20 KB Goblet Squat

30 Hollow Rock

10 Tall Jerks

20 sec Reverse Table Top Hold

During Mobility Bar Positions with coach for today’s strength

Mobility

Banded Shoulder Mobility

Foam Roll with Thoracic Extension

Tricep Stretch using wall or foam roller

Lat Barbell Smsah

Trap Barbell Smash

Strength

Spend 5-8min building to a medium heavy 3 position clean + Jerk… then as a class….

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

3-Position Clean + Jerk (building weight)

(Mid-Thigh, 2″ Below the Knee ,from the floor) then the Jerk

then

EMOM for 6 minutes

1 Clean and Jerk each minute for 6 min building weight

****all squat cleans

Clean and Jerk

Metcon

Metcon (5 Rounds for reps)

5 Cycles

1 min Max Cal Airdyne

1 min max rep BB Complex

Rest 2 min
1 complex =3 Reps= (Front Squat + Lunge Rt+ Lunge Left) 95/65

**you may lunge stepping forward or backward.