GROUP CLASS WORKOUT
Warm Up:
3 min machine
3 RDs: 12 OHS PVC, 12 PVC PT, 10 pushups
FInish with 1 min goblet squat hold, 20 scorpions
Strength:
8 Sets
Power Snatch+2OH Squats
Lean: 3 Hang Power Snatches Every 1:15
Welded
5 Min AMRAP
50/40 Cal Row
Max Rep Front Squat 135/95
Rest 3 minutes
5 Min AMRAP
50/40 Cal Bike
Max Rep Power Clean 185/125
Rest 3 minutes
3 Min AMRAP
Burpee to Rig
Metcon:
Welded Lean
19 Min AMRAP
Buy In: 50 Wall Balls 20/14
20 Cal Machine Alt.
15 Box Jumps 24/20
15 KB Swings 53/35
Mobility of The Day: Thoracic Smash
Improves: Overhead Position, Snatch, Shoulder Pain