05/16/2019

Encinitas – Group Class

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Warm-up

Row 500/400m

20 Barbell Side Bend

10 Barbell Good Morning

10 Barbell Front Squats

5 Barbell Hang Squat Clean

30 Hollow Rocks

20 Tuck Ups

Strength

Barbell Cycling


On the 0:00 – Clean Complex

On the 3:00 – Clean Complex 


On the 6:00 – Clean Complex

On the 9:00 – Clean Complex

On the 12:00 – Clean Complex

Clean Complex

(Without Dropping Bar)


3 Rounds:


1 High Hang Squat Clean
 or High Hang Power Clean

1 Hang Squat Clean
 or Hang Power Clean

1 Squat Clean or Power Clean

3 Round Clean Complex (3 Rounds without dropping Bar)

3 Rounds:


1 High Hang Squat Clean


1 Hang Squat Clean


1 Squat Clean

3 Round Power Clean Complex (3 Rounds without Dropping Bar)

3 Rounds:


1 High Hang Power Clean

1 Hang Power Clean

1 Power Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

1- 250/200-m row

50 unbroken double-unders= Rx

25 Sit up

For Rx if you trip up on your double-unders, redo it before moving back to the Row.

If you just want to do double-unders and not reset if you mess up, then the workout is not Rx.