02/11/2019

Encinitas – Group Class

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Warm-up

(10 min cap)

Run 200m, Row 400m or Assault Bike 15/12cal

25′ each side Quadruped “table top position” banded side step

10 Clam Shells

8 DB Windmill each side

a few PVC pass thru

5 PVC OHS

Burgener Warm Up

3 min Additional Mobility (pick 2 below)

30 sec Couch Stretch each leg

30 sec Pigeon Stretch each leg

1 min Figure 4 Lacrosse Ball Glute Smash

Smash Pecs with Lacrosse Ball

Barbell Trap Smash

Strength

Warm up with 2 sets of 5 Snatch balance 30-50% of Snatch

build a little more practicing Hang Snatch + Snatch + Overhead Squat

Every 60 seconds, for 7 minutes (7 sets), then every 90 secs for sets 8-9-10:

Hang Snatch + Snatch + Overhead Squat

*Sets 1-2 – with a 2-3 second pause in receiving position after the full snatch

*Sets 3-4 –with a 2-3 second pause in receiving position after the full snatch

*Sets 5-6-7 – no pause at bottom

*Sets 8-9-10 – building AHAP

Hang Snatch + Snatch + OHS

Metcon

Metcon (2 Rounds for time)

Every 10 minutes, for 20 minutes (2 sets) for times:

1000/800 Meter Row

15 Bar-Facing Burpees

15 Power Snatches 115/80 (Rx+ 135/95)