GROUP CLAS S WORKOUT
Warm Up:
2 min machine
3 lap run, 20 airsquats, 15 pvc pass throughs, 10 burpees
Strength:
Find 1RM Power Clean (12 Minutes)
Foundational – 18 Power Cleans (Total)
Metcon:
Dynamic
17 Minute AMRAP
Partner Workout Alternating
3 Power Cleans @135/95
2 Front Squats @135/95
1 S2OH @135/95
20 Double Unders
Foundational
17 Minute AMRAP
Partner Workout Alternating
6 Kb Swings
4 Goblet Squats
4 DB Push Press
30 Singles
Mobility:
Pre – Super Front Rack & Thoracic spine mobilization
Post – Hamstring smash with lacrosse ball
COMPETITORS CLASS WORKOUT
Warm Up:
2 min machine
3 lap run, 20 airsquats, 15 pvc pass throughs, 10 burpees
Strength:
3 attempts to find 1RM Snatch
Metcon:
13 min AMRAP:
50 Cal row
40 wall balls
30 toes to bar
20 cleans @ 155/105
max muscle ups
Mobility:
Lat smash with partner or lacrosse ball