GROUP CLASS WORKOUT
Warm Up:
2 min machine
2 Rounds 15 medball slams, 15 PVC PT, 15 air squats
Strength:
10 Sets (EMOM)
1 Power Snatch+1 OH Squat
Foundational: 2 Hang Power Snatches
Metcon:
Dynamic
8 Minute AMRAP
8 Front Squats @135/95
5 Burpee Pull Ups
Rest 3 Minutes
8 Minute AMRAP
8 Thrusters @95/65
5 Lateral Burpees
Foundational
8 Minute AMRAP
8 Goblet Squats
5 Burpee to rig
Rest 3 Minutes
8 Minute AMRAP
8 DB Thrusters
5 Burpees
Mobility:
Pre – First Rib Mobilization w/ pvc and golf ball (pg. 246)
Post – T-spine smash with lacrosse ball or roller (pg. 233)
SKILLS CLASS
Ring Muscle Ups
Handstand Walks
Double Under Practice