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

 

CLICK HERE

 

 

OLYMPIC LIFTING CLASS

 

Technique:

Hang Power Snatch

Power Clean

 

Strength:

Snatch DL

 

Accessory:

Behind The Neck Push Jerk

Seated Shoulder Press

Russian Twists