10/09/2019

Encinitas – Group Class

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Warm-up

Row 500m

4 Inch Worm

10 Good Morning (leave bar out)

30 Arch Rock

10 BB Front Squat with a 2 sec pause at bottom

5 Hang Squat Clean

5 Tall Jerk

2-3 min mobility

Roll out Quads with Barbell

Foam Roll with Thoracic Extension

Tricep Stretch using wall or foam roller

Lat Barbell Smash

Trap Barbell Smash

Strength

Establish a 1RM Squat Clean and Jerk

3 @ 65%

3 @ 70-75%

2 @ 75-80%

2 @ 80-85%

2 @ 85-95%

5 sets of 1 @ 100%+

Clean and Jerk

Squat Clean and Jerk (for reference only…)

place today’s heavy single under Clean and Jerk

Metcon

Metcon (Time)

15-12-9-6-3 reps for time of:

Hang Squat Clean Thruster 95/65 (Rx+115/80)

Chest to Bar Pull Up

Metcon (Time)

15-12-9-6-3

Hang Squat Clean Thruster 95/65 (Rx+115/80)

12-9-6-3-1

Bar Muscle Up