"RIPTIDE"
BANDED STRETCHES
- 0:30 PVC Pass Throughs
- 0:30 PVC Pass Throughs
LOWER BODY MOBILITY
- 10 PVC Overhead Squats
- 0:30 Spiderman Stretch
- 0:30 Runners Lunge (focus on stretching ankle)
- 0:30 Alternating Lateral Lunge (take elbow and drive knee out)
- 0:30 Squat Hold
- 10 PVC Overhead Squats
PART 1: SNATCH
Build to Heavy Double (Not Touch & Go)
- Snatch
PART 2: “RIPTIDE”
3 Rounds For Time:
- 500 Meter Row
- 12 Overhead Squats (61/43)
- 21 Toes to Bar
*Score = Time it takes to complete the workout
COOLDOWN
MOBILITY
- 1:00 Forearm Stretches
1:00 Coach Stretch (each side)
- 1:00 Forearm Stretches
AFTER CLASS
AMRAP 2-2-2-3:
- Hollow Body Rocks
- Remaining Time Max Double Dumbbell Reverse Lunges
Rest 1 minute between sets