08/03/2018

Encinitas – Group Class

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Warm-up

Run 200m

4 Sampson Stretch

10 Push Up

10 PVC Pass Thru

15 PVC Snatch Balance

20 Good Morning

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

Advanced

Every 90sec for (10 sets):

Snatch

*Sets 1-3 = 3 reps @ 70-75%

*Sets 4-6 = 2 reps @ 80-85%

*Sets 7-10 = 1 rep @ 90+%

New to Snatching or working on Full ROM

Every 90sec for (10 sets):

Hang Snatch

*Sets 1-3 = 5 reps

*Sets 4-6 = 3 reps (only add weight if form and technique are looking good)

Snatch from floor

*Sets 7-10 = 3 rep

Snatch

Metcon

100+ club (AMRAP – Reps)

90 sec on: 1 min off

For 20 min (8 cycles)

13 Wallball 30/20

Max Rep Burpee