"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)

 

AFTER CLASS

AMRAP 2-2-2-3:

  • Hollow Body Rocks
  • Remaining Time Max Double Dumbbell Reverse Lunges

Rest 1 minute between sets