06/13/2019

Encinitas – Group Class

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Warm-up

9min AMRAP

300/250m Row or 12/10 Cal Bike

30 Mountain Climbers

10 Banded Good Morning

12 DB Power Clean

8 DB Push Press

then after the 9 min cap

30 sec wide leg forward fold (add in some side to side movement and twist)

1 min each side Banded HS Stretch (hit all 3 positions leg at 12,9,3 o’clock)

Barbell Quad Smash

and with remaining time until 15 past start of class mobility of your choice

Strength

Spend 5 minutes warming up your power cleans and push jerks, then as a class begin the EMOM

EMOM for (5 sets): (medium heavy) ( you may drop the barbell for the power clean from the floor)

Hang Power Clean + Jerk + Power Clean + Jerk

Build weight to as heavy as possible for the day

Every 75 sec for (4 sets)

Hang Power Clean + Jerk + Power Clean + Jerk (Heavy)

Hang Power Clean + Jerk + Power Clean + Jerk

Metcon

Metcon (Time)

(18 min time cap)

10 Rounds

30 Double Unders

4 Power Clean

3 Hang Squat Clean

2 Thrusters

1 Push Jerk

Complex must be completed unbroken

Barbell Weight

95/65 (Rx+115/80)
scale 45 single unders