GROUP CLASS WORKOUT

Warm Up:
2 Rounds
200 meter run
6 burpees
10 single arm dumbbell hang clean and jerk
6 single arm dumbbell front squats (each arm)
Barbell Progression

Strength: Power Clean & Push Jerk (every 1:30)
7×3

MetCon:
Welded:
21-15-9
overhead squats (95#/65#)
calorie bike
toes to bar
*14 minute time cap

Welded Lean:
21-15-9
single arm dumbbell overhead lunge (50#/35#)
strict pull ups
200 meter run after each set
*14 minute time cap