GROUP CLASS WORKOUT

Warm Up:
2 Rounds
5 tempo barbell front squats
5 inch worms
5 jump squats
hip and front rack mobilization

Strength: Front Squat (every 1:30)
Welded: 4×4 @70%
Welded Lean: no strength

MetCon:
Welded:
5 Rounds
12 power cleans (135#/95#)
14 toes to bar
16 burpee box jumps (24″/20″)
adv.: 55#/40# dumbbell power cleans
*28 minute time cap

Welded Lean:
10 Rounds
15 kettlebell swings (35#/26#)
14 air squats
13 sit ups
Cash Out: 80/70 calorie row
*35 minute time cap