Back, back, back it up! (3/13/17)

12
Mar

Back, back, back it up! (3/13/17)

GROUP CLASS WORKOUT

Warm Up:
2 minute machine
60 second pigeon stretch
15 goblet squats
10 single arm kettle bell  front rack lunges
20 hollow rocks
Finish with:
20 leg swings
15 PVC pass throughs
15 PVC good mornings

Strength: Back Squat (every 1:20)
Strength: 6×3 @80%
Technique: 6×5 @a moderate weight

MetCon:
Welded:
12-9-6-3
snatches (135#/95#)
36-27-18-9
wall balls (20#/14#)
scaled: power snatches 95#/65# OR power cleans 135#/95#
*16 minute time cap

Welded Lean:
30-20-15-10
air squats
push ups
calorie bike
*16 minute time cap