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)