PreClass: Child’s Pose w/ hands on vibe plate 1:00
Warm-Up:
400m Jog
Dynamic Flex:
– Lateral Lunge
– CrossOver Step With Reach Back
– Leg Swing Lunge
PreHab/ Activation: 2 Rounds
– Kneeling Thoracic Rotations x 5E
– Birddog x 8E
Olympic:
1. Power Snatch: 50%, 60%, 70%, 75%, 4 x 1 @ 82% – Every 90 seconds
2. Power Clean: 50%, 60%, 70%, 75%, 4 x 1 @ 82% – Every 90 seconds
MetCon: 7 Rounds for Time (6:00 Cap)
– 100m Run
– 3 Bar Muscle Up or 5 C2B Pull Ups
Recovery:
– Banded Lat
– Seated Straddle
– Wall Calf Stretch
BONUS:
– Sumo (wide) stance Good Morning: 3 x 10