GROUP CLASS WORKOUT

Warm Up:
4 Rounds
10 Hang DB Snatches (each side)
5 Broad Jumps
10 Air Squats

MetCon:
Build:
4 Rounds
16 Alt. DB Snatches (35#/20#)
12 Box Jump Overs (24”/20”)
8 Single Arm OHS (each side)
16 Minute Time Cap

Welded:
4 Rounds
16 Alt. DB Snatches (50#/35#)
12 Box Jump Overs (24”/20”)
8 Single Arm OHS (each side)
16 Minute Time Cap

Warrior:
4 Rounds
16 Alt. DB Snatches (75#/50#)
12 Box Jump Overs (30”/24”)
8 Single Arm OHS (each side)
16 Minute Time Cap

LEAN GROUP CLASS WORKOUT

Warm Up:
4 Rounds
10 Hang DB Snatches (each side)
5 Broad Jumps
10 Air Squats

MetCon:
Partner WOD
2 Rounds
10 Minute AMRAP
400 Meter Run
500 Meter Row
10 Minute AMRAP
10 Single Arm KB Push Press (35#/26#, each side)
10 Single Arm KB Front Squats (35#/26#, each side)
10 Burpees
20 KB Swings (35#/26#)

*Partner one will start with the the first AMRAP, partner two will start with the second AMRAP then switch.
*Each person will do each AMRAP twice.