15-12-9 (8/13/18)

12
Aug

15-12-9 (8/13/18)

GROUP CLASS WORKOUT

Warm Up:
2 minute machine
2 Rounds
10 single arm kettlebell hang clean and jerks (each arm)
10 single arm kettlebell front squats
Finish with: 20 hollow rocks

Strength: Clean & Push Ups (every 2:00)
A1) 7×2 squat cleans @75% (2 second pause at the knee)
OR
7×3 power cleans
A2) 7×4 tempo push ups

MetCon:
Welded:
15-12-9
squat snatch (165#/115#)
100-100-100
double unders
Scaled: power snatch
*14 minute time cap

Welded Lean:
15-12-9-6
deadlifts (165#/115#)
lateral burpees
*9 minute time cap