GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Welded:
30-20-10
wall balls (20#/14#, 10’/9′)
toes to bar
power cleans (see weights below)
Rx power clean weights:
Round of 30 – 95#/65#
Round of 20 – 15#/75#
Round of 10 – 135#/95#
advanced power clean weights:
Round of 30 – 135#/95#
Round of 20 – 165#/105#
Round of 10 – 185#/125#
*20 minute time cap

Welded Lean:
10-20-30-20-10
AbMat sit ups
dumbbell front rack lunges (30#/20#)
push ups
bicycles (each leg)
*20 minute time cap