07/10/2018

Encinitas – Group Class

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Warm-up

Run 200m

4 Sampson Stretch

10- 1/2 kneeling single arm DB Press

10 DB Windmill/side

1 min Barbell Trap Smash

10 Floor facing angels (straight arms)

https://www.powermonkeyfitness.com/videos/warm-shoulders/floor-facing-angels-straight-arms

Strength

3-3-3-3-3 Press (5 sets)

2-2-2-2 Push Press (4 sets)

all sets should be heavy with minimal building

Shoulder Press

Push Press

Metcon

Metcon (AMRAP – Reps)

3 Cycles for max reps

90 sec max reps Chest to Bar

Rest 30 sec

90 sec max reps Power Snatch 95/65

Rest 30 sec

90sec max cal Row

Rest 30 sec

Repeat….

Rx Plus Power Snatch 135/95

Metcon (AMRAP – Reps)

3 Cycles for max reps

90 sec max reps Bar Muscle Up

Rest 30 sec

90 sec max reps Power Snatch 95/65

Rest 30 sec

90sec max cal Row

Rest 30 sec

Repeat….

Rx Plus Power Snatch 135/95