GROUP CLASS WORKOUT

Warm Up:
1 minute PVC external shoulder rotation stretch
50 band pulls
3 Rounds:
20 banded good mornings
5 PVC hang power snatch
5 PVC pass throughs

Strength: Power Snatch (every 1:15)
Strength: 5×3 (touch n’ go)
Technique: 5×3 (drop and reset)

MetCon:
Welded:
5×3 minute AMRAP
10 sumo deadlift high pulls (75#/55#)
8 front rack lunges
*1 minute rest in between each AMRAP

Welded Lean:
20 minute AMRAP
15 med ball slams (20#/16#)
15 dumbbell push press (40#/25#)
15 calorie bike