GROUP CLASS WORKOUT

Warm Up:
Banded Ankle Distraction
3 Rounds
20 banded good mornings
10 PVC back squats

Strength: Front Squat (every 1:30)
6×3 (rising, start at 65-70% of 1 rep max)

MetCon:
Welded:
18-15-12-9-6
power cleans (115#/75#)
36-30-24-18-12
wall balls (20#/14#)
Welded Athlete: sets of 3 on power cleans @165#/115#
20 minute time cap

Welded Lean:
2 Rounds
800 meter run or 1K row
50 air squats
30 kettlebell swings (53#/35#)
20 minute time cap