07/06/2018

Encinitas – Group Class

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Warm-up

Run 200m

25′ forward lunge and 25′ backward Lunge

10 Good Morning (leave Bar Out)

20 Arch Rock

20 Medium weight KB Swing

Attach Band to Rack for 20 Banded Hamstring Curl each Leg

Finsih with 1 min Banded Hamstring Stretching per leg with Band attached to Rack

3 min mobility of your choice

Strength

Today focus on fast elbows and foot work. Make sure you receive the barbell in the best full front rack position and make sure as the bar gets heavy you are landing in good position, rather than looking like a starfish.

Power Clean EMOM

Min 1,2,3 Touch n go Power Clean x 6 Reps

Min 4 Rest an add weight

Min 5,6,7 Touch n go Power Clean x 4 Reps

Min 8 Rest and add weight

Min 9,10 Touch n go Power Clean x 2 Rep

Power Clean

Metcon

Metcon (Time)

break it up anyway you like

60 OHS Squat 95/65

60 SDHP 95/65

60 Burpee

Rx Plus 115/80