01/04/2019

Encinitas – Group Class

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Warm-up

Run 200m or Assault Bike 15/12

4 Wallwalk Up

10 Banded Y Out

10 Banded Shoulder Press

10 DB Renegade Row

Trap Smash

Lacrosse Ball Smash to Rear Delts

Foam Roll Lats

Strength

Warm up with a few sets then on your own go through the following:

4 Sets… building

3 Push Press + 1 Split Jerk

then

5 sets… building

2 Split Jerk

Split Jerk

Metcon

If you are not Rx or Rx+ base your first 4 Rounds of Power Cleans around 75% or 1RM and go heavier on the second 4 Rounds of Power Cleans.

Metcon (Time)

8 Rounds

4 Bar Muscle Up

4 Power Cleans

Rounds 1-4 155/110

Rounds 5-8 185/130

Rx Plus

1-4 185/130

5-8 205/145

Metcon (Time)

8 Rounds

8 Chest to Bar Pull Up

4 Power Cleans

Rounds 1-4 155/110

Rounds 5-8 185/130

Rx Plus

1-4 185/130

5-8 205/145