Group Class Workout
Warm Up: 20/15 Cals, 15 OHS PVC, 20 arm circles, 10 burpees, 15 PVC PT, GM
PVC Progression for Snatch (5 Minutes)
Strength: Snatch 15 Minutes
10 Heavy Single or Snatch Practice
Beginner Complex: 1 Power Snatch + 1 Hang PS + 1 OH Squat
Metcon:
Crossfit
0-3 Minutes (Complex)
-1 TTB, 1 Pullup, 1 C2B (Adv only)
-2,2,2, 3,3,3,4,4,4….
Scaled: Banded Pullups, Knee Raises
3,3,6,6,9,9,….
Rest 1 Minute
3 Rounds
5 Power Cleans 95/65
10 Front Rack Lunges 95/65
15 S2OH 95/65
Welded Lean
5 Rounds
10 DB Snatches 40/30
30 Double Unders
10 Burpees
30 Russian Twist (Total) 20/16
Mobility Of The Day: Bilateral Shoulder Flexion (pg.259)
Improves: Overhead Position, Front Rack Position