Undisputed SC – Eagan – Fitness

Warm-up

0:00 – 10:00: General Warm Up

Fitness Class will work on more general skills;

Performance Fit will work on Clean & Jerks

Fitness

10:00 – 20:00 Coach’s Demo of Movements, then…

20:00-40:00

Complete 3-4 Rounds of:

Turkish Get-Ups x 2 reps each side

Rest 45 seconds

Goblet Squats x 8-10 reps each side

Rest 45 seconds

KB Swings x 15-20 reps

Rest 45 seconds

Adv. Fitness

10:00 – 20:00 Practice Snatch Balances (working up is okay)

20:00 – 40:00 Building to a heavy jerk (from rack is okay)

Metcon

Take note of slight difference between Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

Rx+

12 Wall Balls 20/14 to 10/9 Foot

6 Toes to Bar

Rx

12 Wall Balls 20/14 to 9′

200m Run

Scoring Notes:

150 = 8 Reps

100m = 5 Reps

50m = 2 Reps