GROUP CLAS S WORKOUT

 

Warm Up:

2 min machine

3 lap run, 20 airsquats, 15 pvc pass throughs, 10 burpees

 

Strength:

Find 1RM Power Clean (12 Minutes)

Foundational – 18 Power Cleans (Total)

 

Metcon:

Dynamic

17 Minute AMRAP

Partner Workout Alternating

3 Power Cleans @135/95

2 Front Squats @135/95

1 S2OH @135/95

20 Double Unders
Foundational

17 Minute AMRAP

Partner Workout Alternating

6 Kb Swings

4 Goblet Squats

4 DB Push Press

30 Singles

 

Mobility:

Pre – Super Front Rack & Thoracic spine mobilization

Post – Hamstring smash with lacrosse ball

 

 

COMPETITORS CLASS WORKOUT

 

Warm Up:

2 min machine

3 lap run, 20 airsquats, 15 pvc pass throughs, 10 burpees

 

Strength:

3 attempts to find 1RM Snatch

 

Metcon:

13 min AMRAP:

50 Cal row

40 wall balls

30 toes to bar

20 cleans @ 155/105

max muscle ups

 

Mobility:

Lat smash with partner or lacrosse ball