GROUP CLASS WORKOUT
Warm Up:
5 Min AMRAP
6 Goblet Squats, 10 V-Ups, 10 PVC Good Mornings
Strength:
Find 1RM Back Squat (15 Minute time cap)
Metcon:
Dynamic
16 Min Time Cap
3 Rounds
400 Meter Run
7 Power Cleans @135/95
10 Burpee Pull Ups
Foundational
16 Min TIme Cap
3 Rounds
400 Meter Run
14 KB Swings
8 Burpees to rig
Mobility:
Pre – Hip Capsule External Rotation (Pg. 316)
Post – Medial Shin Smash and Floss (Pg. 368)
COMPETITORS CLASS WORKOUT
Warm Up:
5 Min AMRAP
6 Goblet Squats, 10 V-Ups, 10 PVC Good Mornings
Strength:
12 Clean and Jerks @ 80%
Metcon:
2 Rounds
40 Wall Balls
10 DL@275/190
2 Rounds
400 Meter Run
15 Snatches @115/80
Mobility:
Banded OH