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Power Snatch (2/7/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
15 kettlebell deadlift
10 archer rows
5 single leg kettlebell Romanian deadlift (each side)

Strength: Power Snatch (every 1:15)
7×2 (touch & go)

MetCon:
Welded Rx:
12 Minute EMOM
1. 45 second plank
2. 5 hang squat cleans (135#/95#)

Lean:
35 Minute AMRAP
80/65 calorie bike
80 walking lunges
80 AbMat sit ups
80 single arm dumbbell hang cleans (50#/35#)

Clean & Jerk (2/4/19)

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GROUP CLASS WORKOUT

Warm Up:
4 Rounds
20 banded good mornings
5 goblet squats
5 inch worms

Strength: Clean & Jerk (every 1:15)
8×1 (Choose Moderate Weight)
Intro: 8×3 (Power Clean Push Press)

MetCon:
Welded Rx:
3 Rounds
500 meter row
25 wall balls (10’/9’, 20#/14#)
25 kettlebell swings (53#/35#)
14 Minute Time Cap

Lean:
3 Rounds
15 deadlift (135#/95#)
30 V-Ups
15 pull ups
14 Minute Time Cap