GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
20 banded good mornings
12/9 calorie machine
60 second hip distraction
Welded:
2 Rounds
4 deadlifts (moderate weight)
10 calorie bike (90% effort)

MetCon:
Welded:
5 Rounds
5 deadlifts (275#/175#)
20/15 calorie bike
adv.: 365#/245#
*12 minute time cap

Welded Lean:
For Time:
1K row
80 hang kettlebell snatches (35#/26#) (40 each arm)
1K row
80 kettlebell push press (35#/26#) (40 each arm)
1K row
80 kettlebell cleans (35#/26#) (40 each arm)
1K row
80 goblet squats (35#/26#)
*40 minute time cap

Skill Work:
Welded:
10 minute EMOM
20 double unders
adv.: 40-50 double under