03/20/2020

Encinitas – Group Class

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Warm-up

Run 200m

50′ walking lunge

10 Good Morning

15 KB Swing

30 sec wide leg forward fold

10 Hang Power Clean

2-3 min additional mobility

Strength

EMOM for 3 sets

3 Hang Power Clean

EMOM for 3 Sets

2 Hang Power Clean + 1 Power Clean

with remaining time in 18 min

5 Heavy Sets of 1 Power Clean

Power Clean

Metcon

Metcon (Time)

2 rounds for time of:


10 deadlifts, 255/180 Rx+315/225)

20 deficit handstand push-ups, 4.5-inch deficit


30 front squats, 75/55 (Rx+95/65)

Time cap: 20 minutes