GROUP CLASS WORKOUT
Warm Up:
2 min machine, 20 pass throughs, 1 min plank, 15 pushups, 2 lap run
Strength:
14 Power Cleans (Every 40 Seconds)
Dynamic: Heavy
Foundational: 2 Cleans
Metcon:
Dynamic
18 Min Time Cap
2 Rounds
800 Meter Run
10 Front Squats @115/95
15 Burpees
Foundational
2 Rounds
400m Run
15 Goblet squats
20 Burpees
Mobility:
Pre – Bilateral Shoulder Flexion (pg. 259)
Post – Suprapatella Smash and Floss (pg. 327)
COMPETITORS CLASS
Warm Up:
2 min machine, 20 pass throughs, 1 min plank, 15 pushups, 2 lap run
Strength:
Requirement Practice
Metcon:
15 Snatches @ 135/95
2 Rounds
20 Pull Ups
40 Wall Balls
Finish With 15 Snatches @ 135/95
Mobility:
Posterior Chain Smash (pg. 351)