12/03/2018

Encinitas – Group Class

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Warm-up

Run 200m

4 Sampson Stretch

10 Push Ups

10 Kang Squat

5 Front Squat w 2 sec pause

10 Alternating Cossack Squat

5 Push Jerk

5 Split Jerk

12 Y out

12 Banded Shoulder Press

2-3 min mobility of your choice

Strength

Warm up 3-4 sets to a medium weight with the complex below:

Hang Squat Clean + Push Jerk + Squat Clean + Split Jerk

Then 4 sets as a class every 90 sec building to AHAP

Hang Squat Clean + Push Jerk + Squat Clean + Split Jerk

After the 4 sets complete on your own:

INT- ADV

3 sets x 1 Reps Clean and Jerk heavy singles for the day

* this isn’t a 1RM it’s just your heavy single with good form

Beginners continue working on Hang Squat Clean or Squat Cleans + Split Jerk for the remaining time during strength training.

Clean and Jerk

Metcon

Record Time to complete Part A in WODIFY

Record AMRAP Rounds and Reps in comments.

Metcon (Time)

1-2-3-4-5-6-7-8-9-10 Reps of:

Dumbbell Squats 40/25 (Rx+ 50/35)

Bar-Facing Burpees

Then, with remaining time AMRAP

30 Double Under

10 Thruster 95/65

Time Cap: 16 minutes
scale 50 singles