Coach Jacob’s programming walk through for this upcoming week can be found by clicking on this link. Group Class Workout Warm Up: 2 rounds: 15/12 calories on a machine, 15 goblet squats, 15 push-ups Finish with: 20 scorpions, 20 leg swings, 15 PVC pass throughs, 15 PVC good mornings Squat Clean Progression Strength: (every 1:40) Welded: 7×2 squat cleans (drop, reset and work up to a 2 rep max) Welded Lean: 7x2 power cleans + 2 front squats (technique work) MetCon: Welded: 12 minute AMRAP 4 power cleans (135#/95#) 4 box jumps (24″/20″) *increase by 1 rep every round (5, 5, 6, 6, 7, 7…) Welded Lean: 12 minute AMRAP 10 ring rows 15 calorie bike 20 wall balls (20#/14#) Mobility of the Day: Do yoga or ROMWOD
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