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23 Minute AMRAP & Lean (9/10/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
30 Band Pull Aparts
10 PVC PT
2 Rounds
20/15 Cal. Machine
15 Air Squats

MetCon:
Build:
23 Minute AMRAP
8 Clean and Jerks (95#/65#)
15 DUs or 75 Singles
20/15 Cal. Bike

Welded:
23 Minute AMRAP
2 Rounds
5 Clean and Jerks (135#/95#)
50 Double Unders
20/15 Cal. Row

Clean & Jerk Weight
Rounds 3 & 4: 155#/105#
Rounds 5 & 6: 165#/115#
Rounds 7 & 8: 175#/120#
Rounds 9 & 10: 185#/125#

Warrior:
23 Minute AMRAP
2 Rounds
5 Clean and Jerks (135#/95#)
75 Double Unders
20/15 Cal. Row

Clean & Jerk Weight
Rounds 3 & 4: 185#/125#
Rounds 5 & 6: 205#/135#
Rounds 7 & 8: 225#/155#
Rounds 9 & 10: 245#/165#

LEAN CLASS WORKOUT

Warm Up:
3 Rounds
30 Band Pull Aparts
10 PVC PT
2 Rounds
20/15 Cal. Machine
15 Air Squats

MetCon:
3 Rounds
100 Step Ups (20”)
80 V-Ups
60 Lunges
400 Meter Run
40 Minute Time Cap