GROUP CLASS WORKOUT

Warm Up:
4 Rounds
20 Banded Face Pulls
10 BB High Pulls
5 Front Squats

Strength: Clean and Jerk (every 1:30)
Build: 5×5 Clean & PP
Welded/Warrior: 5×2 @70%

MetCon:
Build:
14 Minute AMRAP
10 Pull Ups or 20 Ring Rows
10 Power Cleans (95#/65#)
15 Wall Balls (14#/10#)

Welded:
14 Minute AMRAP
5 Ring Muscle Ups
10 Power Cleans (115#/75#)
15 Wall Balls (20#/14#)

Warrior:
14 Minute AMRAP
5 Ring Muscle Ups
10 Power Cleans (155#/105#)
15 Wall Balls (20#/14#)

LEAN CLASS WORKOUT

Warm Up:
4 Rounds
20 Banded Face Pulls
10 BB High Pulls
5 Front Squats

MetCon:
35 Minute AMRAP
1K Row
15 DL (135#/95#)
30 Goblet Lunges