02/07/2020

Encinitas – Group Class

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Warm-up

Run 200m

6 Sampson Stretch

15 Kb Swing

10 BB Press

5 Hang Power Snatch

1-2 min Barbell Trap Smash in Racks

30 sec Couch Stretch each leg

30 sec Pigeon Stretch each leg

1 min Figure 4 Lacrosse Ball Glute Smash

Strength

EMOM for 12 min (building as needed)

2 Hang Power Snatch + 1 Power Snatch from the floor.

2 Hang Power Snatch + 1 Power Snatch

Metcon

Record each round individually.

Metcon (4 Rounds for time)

4 Rounds, On the 5:00

5 Dumbbell Hang Clean and Jerk, Left Arm 40/25 (Rx+50/35)

5 Dumbbell Hang Clean and Jerk, Right Arm

10 Alternating Dumbbell Snatches

15 Toe to Bar

200m Run