THE MOBILITY
THE WARM-UP
*Half the class will start in the met-con station and half of the class will start in the strength station. These have different warm-ups; the strength warm-up will roll into the actual lifting piece while the met-con group will continue warming up before the workout.
Met-con warm-up
For 9:00
:30 Row
Round 1-
- Light Dumbbell Hang Power Snatch
- Tap Swings
- Single Unders
Round 2-
- Alternating DB Power Snatch
- Tap Swing Pulls
- Double Unders
Round 3-
Strength Warm-up
For 6:00
:20 Bike
Round 1-
- Drop Clean
Round 2 -
Round 3-
*Do all the movements below each round as well
- Scapular Pull-Ups
- PVC Strict Press
- Jerk Build
THE MET-CON
As Many Rounds/Repetitions As Possible in 13:00
- Alternating Dumbbell Power Snatch
- Double Unders
- T2B
*Those who start here, when you finish the met-con you will have 6:00 to transition to the strength. Your body will be nice and warm, but you should still do the build.
THE STRENGTH
10:00-13:00 Build to 1 Rep Max
- Clean and Jerk
or
THE FINISHER
6-8 Rounds
:30 Max Bike Sprint/ 1:30 Rest
