GROUP CLASS WORKOUT
Warm Up:
4 Rounds (Inc. weight)
5 Single Arm DB C&J
5 Single Arm DB FS (each side)
Finish w/: 20 burpee + kip/pull up
Strength: Front Squat (every 2:00)
5×3 (choose weight)
MetCon:
Build:
14 Minute EMOM
1. 8 Power Cleans (95#/65#)
2. 8 Box Jump Overs
Welded:
14 Minute EMOM
1. 5 Power Cleans (165#/110#)
2. 10 Box Jump Overs
Warrior:
14 Minute EMOM
1. 5 Power Cleans (205#/135#)
2. 10 Box Jump Overs
LEAN GROUP CLASS WORKOUT
Warm Up:
4 Rounds (Inc. weight)
5 Single Arm DB C&J
5 Single Arm DB FS (each side)
Finish w/: 20 burpee + kip/pull up
MetCon:
35 Minute AMRAP
2 Rounds
700 Meter Row
40 AbMat Sit Ups
2 Rounds
25 Push Ups
40 Air Squats