14 or 35 Minute AMRAP (10/16/18)

15
Oct

14 or 35 Minute AMRAP (10/16/18)

GROUP CLASS WORKOUT

Warm Up:
4 Rounds
5 dual kettlebell deadlift
10 kettlebell shrugs
3 Rounds
5 standing vertical jumps
5 kettlebell shoulder to overhead (3 sec. pause at top)

Strength/Skill: Superset (every 1:45)
5×4 snatch deadlift (heavy)
5×20 single foot single unders (each leg)

MetCon:
Welded:
14 minute AMRAP
Buy In: 5 Rounds
50 double unders
10 hang power cleans (135#/95#)
10 shoulder to overhead (135#/95#)
Remaining Time: max rep burpee box jumps

Welded Lean:
35 minute AMRAP
2K row
60 walking lunges
50 AbMat Sit Ups
40 Push Ups

(Featured Image: Jeramie Lu Photography)