15-12-9-6-3 (12/19/17)

18
Dec

15-12-9-6-3 (12/19/17)

GROUP CLASS WORKOUT

Warm Up:
Shoulder Mobilization
2 Rounds
20 alternating dumbbell snatch
20 calorie bike or ski
20 air squats

MetCon:
Welded:
15-12-9
power snatch (95#/65#)
overhead squat
2 minute rest
12-9-6
power snatch (115#/75#)
overhead squat
2 minute rest
9-6-3
power snatch (135#/95#)
overhead squat
scaled: power clean, front squat
*18 minute time cap

Welded Lean:
10 Rounds
500 meter row
14 kettle bell hang snatch (44#/26#)
*35 minute time cap