GROUP CLASS WORKOUT
Warm Up:
6 Min AMRAP
20 DU (40 Singles), 8 Goblet Squats, 10 V-ups
Strength:
Find 1RM Front Squat 15 MIn Time Cap
Foundational: 6×3 Front Squat
Metcon:
Dynamic
13 Min Time Cap
4 Rounds
10 Thrusters 95/65
10 T2B
Finish with 75 Double Unders
Foundational
13 Min Time Cap
4 Rounds
10 DB Thrusters
12 K2E/ V-ups
Finish with 150 Singles
Mobility:
Pre -Front Rack (pg. 260) Banded Hip Ext. (pg.329)
Post – Couch Mobilization (pg. 331)
OLYMPIC LIFTING CLASS
Strength:
Hang Power Clean
Snatch High Pull
Accessory
Push Jerk
Bench Press
Reverse Hyper
COMPETITORS CLASS WORKOUT