GROUP CLASS WORKOUT
Warm Up:
3 Rounds
5 Cossack Squats (each side)
5 Inch Worms
3 Rounds
8 OHS (Interlocked Fingers)
8 PVC PT
Strength: Front Squat (every 2:00)
Build: 5×6 (choose weight)
Welded: 5×3 @80%
Warrior: 5×1 @90%
MetCon:
Build:
14 Minute AMRAP
Buy In: 800 Meter Run
Remaining Time (AMRAP)
10 Single Arm KB Snatches/Cleans (each arm)
10 Single Arm OHS/FS (each arm)
10 Pull Ups
Welded:
14 Minute AMRAP
Buy In: 800 Meter Run
Remaining Time (AMRAP)
10 Single Arm KB Snatches (each arm, 44#/26#)
10 Single Arm OHS (each arm, 44#/26#)
15 Pull Ups
Warrior:
14 Minute AMRAP
Buy In: 800 Meter Run
Remaining Time (AMRAP)
8 Single Arm KB Snatches (each arm, 70#/53#)
8 Single Arm OHS (each arm, 70#/53#)
16 C2B Pull Ups