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Front Squat and Lean (12/19/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Minute Machine
20 Goblet Split Squat
20 KBS
20 PVC PT

Strength: Front Squat (every 2:00)
Build: 4×6
Weld/War: 4×3 (Heavy)

MetCon:
Build:
5 Rounds
10 Bar Facing Burpees
10 Power Cleans (95#/65#)
12 Minute Time Cap

Welded:
5 Rounds
10 Bar Facing Burpees
10 Power Cleans (135#/95#)
12 Minute Time Cap

Warrior:
3 Rounds
15 Bar Facing Burpees
10 Power Cleans (205#/135#)
12 Minute Time Cap

LEAN CLASS WORKOUT

Warm Up:
3 Minute Machine
20 Goblet Split Squat
20 KBS
20 PVC PT

MetCon:
Midtown Lean:
8 Minute AMRAP
10 DB Step Ups (35#/20#, 24”/20”)
10 DB Push Ups
10 DB Hang Power Cleans (35#/20#)
2 Minute Rest
8 Minute AMRAP
10 DB Lunges (35#/20#)
10 DB Burpees (35#/20#)
10 DB Bent Over Rows (35#/20#)
2 Minute Rest
8 Minute AMRAP
10/8 Cal. Ski
10 Pull Ups
10 Alt. V-Ups (each leg)