GROUP CLASS WORKOUT
Warm Up:
90 second PVC front rack stretch
3 Rounds:
5 hang power cleans
5 strict press
10 Russian kettlebell swings
Strength: Clean and Jerk (every 1:20)
Strength: 8×2 @75-80%
Technique: moderate weight
adv.: squat clean and jerk
MetCon:
Welded:
10 Rounds
12 wall balls (20#/14#)
12 calorie bike
*22 minute time cap
Welded Lean:
10 Rounds
15 V-Ups
12 calorie row
10 single arm kettlebell/dumbbell thruster (35#/20#, alternate each rounds)
*22 minute time cap
*One round left arm, next round right arm