GROUP CLASS WORKOUT

 

Warm Up:

3 Rounds

12 OH squats PVC, 10 Pass throughs, 10 Pushups, 2 lap run

 

Strength:

Power Clean-14 Singles (Every 40 Seconds)

Foundational: 2 Power Cleans

 

Metcon:

Dynamic

9 Min AMRAP

3 Power Cleans (155/105)

6 Pull-ups

9 Air Squats

Rest 3 min

9 Min AMRAP

3 Front Squats (155/105)

6 Toes to Bar

9 Pushups
Foundational

9 Min AMRAP

6 KB Swings

6 Ring Rows

9 Air Squats

Rest 3 min

9 Min AMRAP

6 Goblet Squats

6 K2E/V-up

9 Pushups

 

Mobility:

Pre – Super Front Rack Mobilization

Post – Adductor Smash With Foam Roller/KB

 

 

COMPETITORS CLASS WORKOUT

 

Warm Up:

3 Rounds

12 OH squats PVC, 10 Pass throughs, 10 Pushups, 2 lap run

 

Strength:

Find 1RM Squat Clean

 

Metcon:

For Time Of:

100 DU

75WB

50 T2B

25 HSPU

12 min time cap