Group Class Workout

Warm Up:
3 laps
1 minute plank
2 rounds:
20 Russian kettle bell swings
12 single arm kettle bell high pulls
10 pushups
Finish with:
20 scorpions
20 leg swings
15 PVC pass throughs
15 PVC good mornings
Clean progression

Strength: (every 1:15)
Welded: 9 x 1 power clean + 1  clean (touch and go), increase weight
Welded Lean/Technique: 9 x 2 power cleans + 1 front squat

MetCon:
Welded:
3 Rounds
5 minute AMRAP
7 deadlifts (185#/125#)
14 calorie ski or row
21 AbMat sit ups
2 minute rest after each round
Adv: 225/155
*Continue where you left off after each round.

Welded Lean:
3 Rounds
5 minute AMRAP
15 deadlifts (95#/65#)
12 calorie bike
9 push ups
2 minute rest after each round
*Continue where you left off after each round.

Mobility of the Day:  Couch Stretch (pg.331), 2-3 minutes each side.
Improves: Squat position, hip and lower back pain.