GROUP CLASS WORKOUT

Warm Up:
3 minute machine
barbell clean and jerk progressions

Strength: Clean and Jerk (every 1:00)
Strength: 12×1 clean and jerk (increasing weight)
*after each rep complete 3 strict pull ups/5 ring rows

MetCon:
Welded:
“Elizabeth”
21-15-9
squat cleans (135#/95#)
ring dips
scaled: power clean + front squat, bar dips/or bench dips (42-30-18)
*14 minute time cap

Welded Lean:
For Time:
50-40-30-20-10
calorie row
10-20-30-40-50
wallballs (20#/14#)
*20 minute time cap