GROUP CLASS WORKOUT
Warm Up:
3 Rounds
25 Banded GM
15 Air Squats
25/20 Cal Machine
Strength: Back Squat (every 1:45)
Build: 4×6
Welded: 4×5
Warrior: 4×3
MetCon:
Build:
12 Minute EMOM
3 Power Snatches (75#/55#)
2 Squat Snatches (75#/55#)
1 OHS (75#/55#)
4 Lateral Burpees
Welded:
12 Minute EMOM
3 Power Snatches (95#/65#)
2 Squat Snatches (95#/65#)
1 OHS (95#/65#)
4 Lateral Burpees
Warrior:
12 Minute EMOM
3 Power Snatches (115#/75#)
2 Squat Snatches (115#/75#)
1 OHS (115#/75#)
4 Lateral Burpees
LEAN CLASS WORKOUT
Warm Up:
3 Rounds
25 Banded GM
15 Air Squats
25/20 Cal Machine
MetCon:
For Time:
3 Rounds
21-18-15-12-9-6-3
Cal. Bike
Air Squats
1 Minute Rest After Each Round
40 Minute Time Cap
*Use a weight vest if you have one
*If not completed within the time cap add remaining reps as seconds to 40 minutes.