08/10/2018

Encinitas – Group Class

View Public Whiteboard

Warm-up

Run 200m

4 Sampson Stretch

10 Push Up

10 PVC Pass Thru

5 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

2 sets

6 Snatch Balance at 30-50% Max Snatch

3 sets

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

5 sets building from your previous lifts

1 Squat Snatch + 1 OHS

Snatch (for reference only)

Snatch (full) + OHS

Metcon

Metcon (Time)

6 Rounds

10 Alternating Pistol

10 Deadlfit 225/155

10 Chest to Bar

Rx Plus

6 Bar Muscle Up

DL 255/185