GROUP CLASS WORKOUT

Warm Up:
2 Rounds
200 meter run
6 burpees
10 single arm dumbbell hang clean and jerk
6 single arm dumbbell front rack squats (each arm)
Barbell Progression

Strength: Clean (every 1:30)
6×2 hang squat clean
6×5 hang power clean

MetCon:
Welded:
12 Minute AMRAP
200 meter run
20 alternating dumbbell snatches (50#/35#)
10 single arm dumbbell overhead lunges (each side)

Welded Lean:
100/80 calorie bike
400 meter run
100 mountain climbers
400 meter run
50 burpee kettlebell goblet squat clean (35#/26#)
400 meter run
25 toes to bar
*40 minute time cap