11/05/2018

Encinitas – Group Class

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Warm-up

(10 min Cap)

Run 200m

50 foot duck walk

4 Sampson Stretch

4 Inch Worm

10 Push Up

10 Kang Squat

5 BB Front Squat w a 2 sec pause

5 Tall Jerk

2-3 min Mobility

30 sec Couch Stretch each leg

30 sec Pigeon Stretch each leg

1 min Figure 4 Lacrosse Ball Glute Smash

1 min Foam Roll

Strength

Spend the first 5 minutes warming up:

As a class begin the EMOM adding weight as needed.

6 min EMOM


Power Clean + Hang Squat Clean + Split Jerk

Rest 2 min…

6 min EMOM building from the last EMOM


2 Squat Cleans* + 1 Split Jerk

*you may drop the bar between Squat Cleans


2 Squat Cleans + 1 Split Jerk

Metcon

Record all Power Cleans and Burpee Box Jumps completed across all 3 AMRAPs

Metcon (AMRAP – Reps)

5 min AMRAP


Buy-In: 100 Double Unders


Immediately Into…


12 Power Clean (95/65) 
(Rx+ 135/95)

4 Burpee Box Jump Overs (24/20)

Rest 2 Minutes

5 min AMRAP


Buy-In: 80 Double Unders


Immediately Into…


8 Power Clean (115/80) (Rx+ 155/110)


4 Burpee Box Jump Overs (24/20)

Rest 2 Minutes

5 min AMRAP


Buy-In: 60 Double Unders


Immediately Into…

4 Power Clean (135/95) (Rx+ 185/135)

4 Burpee Box Jump Overs (24/20)
scale 1.5 singles