GROUP CLASS WORKOUT

Warm Up:
2 rounds:
10 PVC pass throughs
10 PVC good mornings
10 PVC overhead squats
10 scorpions
Followed By:
Snatch PVC Progression
Barbell Warm Up:
3 rounds:
4 dip muscle snatch
4 snatch press
4 snatch balance

Strength: Snatch (14 minutes)
Advanced: 10×1
Technique: 8×4 (lower weight after each rep)

MetCon:
Welded:
15 minute AMRAP
20 wall balls (20#/14#, 10″/9″)
10 power snatches/cleans (95#/65#)
20 calorie row

Welded Lean:
Buy In: 200/160 calorie bike
3 Rounds
40 air squats
30 push ups
20 kettlebell swings (53#/35#)
Cash Out: 200/160 calorie bike
40 minute time cap

Mobility of the Day: Quad Smash (pg. 324)
Improves: Hip function, knee, hip, and lower back pain.

SKILLS CLASS (Midtown @ 4:30PM)
Improve our snatch!