11/28/2018

Encinitas – Group Class

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Warm-up

Run 200m

10 Push Up

10 DB Windmills (each side)

20 Banded Face Pulls

10 Y-Outs

10 Banded or PVC pass thru

5 OHS

8 Sots Press

Burgener Warm Up

Spend 1 min completing a Barbell or Lacrosseball Trap Smash

2-3min mobility

Pigeon

Couch

Glute Smash

Strength

Snatch

Squat Snatch EMOM

Warm up to a medium weight, build during your 4,8,12 min rest breaks.

(Min 0-3) – x 3 Squat Snatch

Rest Min 3-4

(Min 5-7)- x 2 Squat Snatch

Rest Min 7-8

(Min 9-11)- x 2 Squat Snatch

Rest Min 11-12

(Min 13-15)- x 1 Squat Snatch

**If you are new to the Snatch. Work from the hang position and continue working through 2-3 Reps each min throughout the EMOM

Metcon

Metcon (Time)

Run 400m

30 Toe to Bar

15 Back Squat 65% of 1RM

Run 400m

24 Toe to Bar

12 Back Squat

Run 400m

18 Toe to Bar

9 Back Squat

Rx+ Squats come from the floor
If you need to use the racks you may need share and to stagger your start with a partner. A good stagger will be to let your partner finish the run and 1/2 the toe 2 bar before you start the run.

Back Squat (for reference only)