(Featured Image: Jeramie Lu Photography)
GROUP CLASS WORKOUT
Warm Up:
3 minute machine
20 goblet split squat
20 kettlebell swings
20 PVC pass throughs
Strength: Front Squat (14 minutes)
Find 1 rep max
OR
Technique: 6×3 (moderate to heavy weight)
MetCon:
Welded:
2 Rounds
30 power snatches (75#/55#)
30 wall balls (20#/14#)
Welded Athlete: 50 power snatches + 50 wall balls
*14 minute time cap
Welded Lean:
50-40-30-20-10
single arm dumbbell clean and jerk (35#/20#)
push ups (cut reps in half)
burpees (cut reps in half)
lemon squeeze
*18 minute time cap