GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
15 Russian kettlebell swings
40′ kettlebell (bottoms up) walk
10 PVC overhead squats
15/12 calorie machine
Finish with:
15 PVC pass throughs
15 PVC good mornings

Strength: Olympic Complexes (every 1:20)
Strength: 8 x 1 power snatch + 3 overhead squats
Technique: 8 x 1 power clean + 3 front squats

MetCon:
Welded:
27-21-15-9
thrusters (75#/55#)
lateral burpees
*17 minute time cap

Welded Lean:
15 minute AMRAP
16 calorie row
14 alternating dumbbell snatches (50#/35#)
12 overhead/front rack lunges (6 each arm)