07/12/2018

Encinitas – Group Class

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Warm-up

Row 500m/400m or 25/20 cal Assault bike

10 Push Up

10 PVC Pass Thru

15 OHS

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

2 sets

6 Snatch Balance at 30-50% Max Snatch

4 sets

3 Position Snatch (Hang mid thigh, 2″ below knee, floor) about 70-80% of 1 RM

then

4 sets building from your previous lifts

1 Squat Snatch + 1 OHS

Snatch (full) + OHS

Snatch (for reference only)

Metcon

Metcon (Time)

4 Rounds

20 Front or Back Rack Barbell Box Step Up 95/65 (measure box top to bottom of knee)

20 Shoulder to OH

If you drop the barbell during any portion of the workout.. 7 Burpee PENALTY before you can pick it up!

Rx Plus 115/80

Accessory work

Core Accessory Work

3 Super Sets

12 OH Weighted BB SIt Ups

15 Barbell Side Bend (each side)

1 min weighted Plank Hold