01/03/2019

Encinitas – Group Class

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Warm-up

Run 200m

4 Sampson Stretch

10 Push Up

10 PVC Pass Thru

8 OHS

8 Snatch Balance

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

Work up to a a medium heavy weight then as a class start the following Barbell Snatch Cycle. Continue to build as long as you can hang onto the barbell for the entire time.

Complete the Following Barbell Snatch Cycle every 2 min for 7 sets. (6 Reps total per set)

Barbell Snatch Cycle

1 High Hang Squat Snatch + 1 Overhead Squat

1 Hang Squat Snatch + 1 Overhead Squat

1 Squat Snatch + 1 Overhead Squat

Metcon

Metcon (5 Rounds for time)

Every 4 min for 5 cycles

Run 200m

21 KB Swing 55/35

8 Front Squat 135/95

Record the time of each Cycle in Wodify.

Rest with the time remaining after finishing the 8 Front Squats.

Rx plus = Front Squat 155/110