Encinitas – Group Class
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Warm-up
20/16 Cal Assault Bike or 500/400m Row
6 Sampson Stretch
10 Kang Squat (leave bar out)
10 1/2 kneeling bottom up KB Press
20 Arch Rock
PVC Pass Thru
5 Slow OHS with 2 count pause at bottom
10 Sots Press with BB or PVC
Grab Barbell and complete:
5 Muscle Snatch + 5 OHS + 5 Snatch Balance
rest
5 Hang Squat Snatch with 2 count pause at bottom
2-3 min mobility
Roll out Quads will Barbell
Foam Roll with Thoracic Extension
Tricep Stretch using wall or foam roller
Lat Barbell Smash
Trap Barbell Smash
Strength
A
Snatch Balance x 6 Reps 30-40% Max Snatch
B) (take a few minutes)
Build up to 65-70% of 1RM Squat Snatch
then
C) (as a class)
Every 90 sec for 8 Sets complete the following:
1 Hang Squat Snatch + 1 Squat Snatch + 2 Overhead Squat
continue building going for AHAP during your last few sets.
New to Snatches, complete the following:
Every 90 sec for 8 Sets complete the following:
3 Hang Power Snatch + 1 Power Snatch from the floor + 3 Overhead Squat
If you new to Snatching work on good landing position and achieving full squat dept. Don’t go up in weight until your mechanics and depth look great.
1 Hang Snatch + 1 Snatch + 2 Overhead Squat
Snatch (for reference only)
Metcon
Metcon (AMRAP – Reps)
4 Cycles
1 Min Max Rep Per Station
Rest 1 min between cycles
Assault Bike
Wall Ball 20/14 (Rx+30/20)
Push up with release
Box Jump 30/24″
