GROUP CLASS WORKOUT

Warm Up:
2 Rounds:
12/10 calorie machine
25 band pulls
10 PVC overhead squats
10 PVC pass throughs
Then:
20 scorpions
PVC Snatch Progression
2 Rounds:
4 hang power snatch
4 snatch press
4 snatch balance

Strength: 15 minutes
Strength: snatch practice
Technique: power snatch 10×3 (drop and reset)
Welded Lean: no strength

MetCon:
Welded:
9 minute AMRAP
15 deadlifts (205#/135#)
30 wall balls (20#/14#)
Advanced: 255#/175#
Scaled: 155#/105#

Welded Lean:
15 Rounds
10 calorie machine (alternate)
10 burpees
20 AbMat sit ups

 

SKILLS (Midtown 4:30PM)
Chest & Tris