GROUP CLASS WORKOUT

Warm Up:
4 Rounds
10 PVC pass throughs
10 dual dumbbell/kettlebell front squats
20 banded good mornings
Finish with:
15/12 calorie bike sprint

Strength: Hang Power Snatch (every 1:30)
4×2 (heavy)
Intro: 4×10 hang snatch high pulls

MetCon:
Welded Rx:
10 minute EMOM
7 deadlifts (135#/95#)
7 front squats (135#/95#)
Welded Athlete: 165#/115#

Lean:
30 minute AMRAP
20 air squats
20 kettlebell swings (35#/26#)
10 single arm kettlebell push press (each side)
20 calorie machine
1 minute rest
4 minute AMRAP
max rep alternating V-Ups