05/19/2020

Encinitas – Group Class

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Warm-up

Run 200m

4 inch worm

10 light DB Windmill each arm

10 Barbell Front Squat

10 Barbell Push Press

5 Tall Jerk

Mobility

Foam Roll Lats

Smash Traps

Smash Pecs

Strength

*if you are limited on weight… go as heavy as you can and then finish out remaining sets at the current rep scheme… for example if you can only make it to 75-80% of 1 RM then stay at this weight and complete the remaining 4 sets at 3 reps per set.

2 sets of:

Clean and Jerk x 5 reps @ 65-70%

2 sets of:

Clean and Jerk x 3 reps @ 75-80%

2 sets of:

Clean and Jerk x 2 reps @ 80- 85%

2 sets of:

Clean and Jerk x1 reps @ 90%+

Metcon

Metcon (Time)

3 Rounds

Run 400m

10 Front Squat 155/110

14 Burpee (Rx+Chest to Bar)

Metcon (Time)

3 Rounds

Run 400m

10 Overhead Squat 135/110

14 Burpee (Rx+Chest to Bar)