GROUP CLASS WORKOUT

Warm Up:
200 meter jog
20/15 calorie machine
30 banded good mornings
200 meter jog
20 scorpions
15 PVC pass throughs
15 PVC good mornings

Weightlifting (Welded): Squat Clean & Jerk

1. Technique/Warm Up
2. Strength (every 1:30)
   8x 2 squat cleans + 1 jerk
3. Snatch Pulls (every 1:30)
   6×2 @110% of one rep max

MetCon (Welded Lean):
3 Rounds
800 meter run
50 cal machine (alternate)
100 double unders
20 alternating dumbbell snatches (50#/35#)
scaled: 100 singles