Group Class Workout

Warm Up:

20/15 calorie on a machine, 20 goblet squats, 20 push-ups

Finish with: 20 scorpions, 20 leg swings, 15 PVC pass throughs, 15 PVC good mornings

Squat Clean And Push Jerk Progression

 

Strength: (every 1:40)

Welded: 7 x 1 squat clean + 1 hang squat clean + 1 jerk

Welded Lea: 7 x 1 power clean + 1 hang power clean + 1 jerk

 

MetCon:

Welded & Welded Lean:

Test Day!!

2,000 meter row

 

Mobility of the Day: Yoga or ROMWOD, are you feeling swole and flexy?