GROUP CLASS WORKOUT

Warm Up:
2 minute machine (80-85%)
Coach Progressions
4 Rounds
5 deadlifts
5 front squats
5 squat cleans

Strength: Clean Complex (every 2:00)
6x 1 squat clean + 2 front squats + 1 squat clean (drop and reset)

MetCon:
Welded:
3 Rounds
15-12-9
power snatch (75#/55#)
toe to bar
2 minute rest after each round
*18 minute time cap

Welded Lean:
For Time:
3K row
50 burpees
2K row
40 burpees
40 dumbbell thrusters (40#/25#)
1K row
30 burpees
30 dumbbell thrusters
30 dumbbell lunges (40#/25#)
*40 minute time cap