09/10/2019

Encinitas – Group Class

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Warm-up

(10 min Cap)

Run 200m or Assault Bike 20/15 Cal

30 Reverse Single Under

30 Double Under

10 Scapular Push Up from knees (table top position)

10 Push Ups

10 Plate raise

10 PVC OHS

Burgener Warm Up

Mobilize and Stretch

Foam Roll Lats

Smash Pecs

Smash Triceps/Stretch on wall

Strength

Increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every 1 minutes, for 4 minutes (4 sets):

Hang Snatch x 3 reps @ 50-65% of 1-RM Snatch

Rest 60 seconds, and then…

Every 1 minutes, for 4 minutes (4 sets):

1 Hang Snatch + 2 Snatch @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 1 minutes, for 4 minutes (4sets):

Snatch x 2 rep @ 80+% of 1-RM Snatch

New to Snatching…

Follow the same Time Sequence,

In the first 4 minutes complete: 4 Hang Squat or Power Snatch

In the second 4 minutes complete: 3 Hang Squat or Power Snatch + 1 Snatch from the floor

In the third 4 minutes complete: 2 Hang Snatch + 2 Snatch from the floor (power or squat)

Snatch

Metcon

Metcon (Distance)

5 Sets

2 min on 2 min off

36 Double Unders

18 KB Swing 55/35 (Rx+70/55)

Max Distance Burpee Broad Jump

*count only Distance traveled in 5 foot increments
scale 50 single Under