GROUP CLASS WORKOUT
Warm Up:
3 lap run
20 scorpions, 20 air squats, 15 PVC PT, 15 pushups
Strength:
14 Clean and Jerks (Every 50 seconds)
Metcon:
Dynamic
8 Minute AMRAP
7 Thrusters @95/65
7 Push Ups
7 Box Jumps 24/20
Rest 3 Minutes
8 Minute AMRAP
7 Cleans @145/100
7 Air Squats
7 Pull Ups
Foundational
8 Minute AMRAP
7 DB Thrusters
7 Push Ups
7 Step Ups
Rest 3 Minutes
8 Minute AMRAP
7 KB Swings 53/35
7 Air Squats
7 Ring Rows
Mobility:
Pre – Banded OH Distraction
Post – Lat Smash On Roller
OLYMPIC LIFTING CLASS
Hang Power Snatch
Behind The Neck Push Jerk
Snatch Deadlift
Strict Press
COMPETITORS CLASS WORKOUT