GROUP CLASS WORKOUT
Warm Up:
2 min machine
2 Rounds: 15 KBS Russian, 12 pushups, 9 jump squats
1 Min Goblet Squat Hold, 15 PVC PT GM
Strength:
1 Rep Max Clean and Jerk 15 Minutes
Lean: 9×1 Power Clean and Jerk
Metcon:
Welded
7 min AMRAP
3,6,9,12,15,18,21
Power Snatch 95/65
Pull ups
3 min rest
3 min Max Cals Bike
Adv: 1,2,3,4… MU/BMU
Welded Lean
For Time:
1000m Row
100 Lunges
100 Ab Mat Situps
1000m Ski
Mobility of The Day: Anchored T-Spine
Improves: Shoulder pain, snatch and overhead position
YOGA SCHEDULE
Strengthen & Lengthen
6 to 7am
4:30 to 5:30pm
Rest & Restore
5:30 to 6:30pm