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Group Class Workout
WARM UP
5 Min AMRAP
20 Shoulder Dislocates, 10 Jump Squats, 8 Burpees
STRENGTH
12 Rounds Every 50 Secs
2 Hang Power Snatches
METCON
Dynamic:
ʺHelenʺ
3 Rounds for time
400m Run
21 KBS (53/35)
12 Pull-ups
17 Min Time Cap
Foundational
3 Rounds for time
400m Run
21 KB Swings
12 Banded Pullups
MOBILITY
Pre – T-spine smash (pg.239)
Post – Low Back Smash (pg. 288)
Competitors Class
WARM UP
5 Min AMRAP
20 Shoulder Dislocates, 10 Jump Squats, 8 Burpees
STRENGTH
Find 1RM Squat Clean
METCON
3 Rounds of:
15 thrusters @95lb/65lbs
10 Hang Power Cleans @95lbs/65lbs
5 10″ Deficit HSPU
Finish with 20 Pistols Total
MOBILITY
Superfriend Calf Smash