https://www.facebook.com/DoubleEdgeWelded/posts/871786249508411
GROUP CLASS WORKOUT
Warm Up:
2 min machine Get warm!!
15 OH Squats, 15 PVC PT, 12 burpees, 15 PVC GM, 15 OH Squats
Strength:
7 Sets Every 70 seconds
1 Power Snatch+2 OH Squats (Increase in weight)
Foundational: 2 Power Snatches
Metcon:
Dynamic
For Time:
10 Clean and Jerks @135/95
10 Lateral Burpees
15 Wall Balls 20/14
10 Cleans @155/105
10 Lateral Burpees
15 Wall Balls 20/14
10 Squat Cleans @175/120
10 Lateral Burpees
15 Wall Balls 20/14
Foundational
For Time:
20 Dumbbell Thrusters
10 Lateral Burpees
15 Wall Balls
25 Kb Swings
10 Lateral Burpees
15 Wall Balls
25 Goblet Squats
10 Lateral Burpees
15 Wall Balls
Mobility:
Pre – Anchored T-Spine (pg. 239)
Post – Overhead Rib Mobilization (pg. 243)
COMPETITORS CLASS WORKOUT
OLYMPIC LIFTING CLASS
Technique:
Hang Power Snatch
Power Clean
Strength:
Snatch DL
Accessory:
Behind The Neck Push Jerk
Seated Shoulder Press
Russian Twists