GROUP CLASS WORKOUT
Warm Up:
3 lap run
2 Rounds 10 Kb Swings, 10 Kb High Pulls, 15 Hollow rocks
Finish with 20 PVC PT
Strength:
20 Power Snatches (1 Every 30 seconds)
Foundational: 20 Hang Power Snatches
Metcon:
Dynamic
15 Minute AMRAP
15 Cals Alt.
12 Box Jumps 24/20
9 Push Press @115/75
Foundational
15 Minute AMRAP
15 Cals Alt.
12 Step Ups
9 DB Push Press
Mobility:
Pre – Anterior Compartment Smash
Post – Thoracic Spine Smash on Lacrosse Ball or Foam Roller