GROUP CLASS WORKOUT
Warm Up:
3 Rounds
10 kettlebell high pulls (each side)
30 second plank
5 Cossack Squats (each side)
2 Rounds
5 single arm kettlebell overhead squats
20 banded good mornings
Strength: Hang Squat Snatch (every 1:15)
6×2 @70-75%
Intro: 6×4 Hang Power Snatch
MetCon:
Welded Rx:
“Bond”
*With a 20 Minute Running Clock
For Time:
21-15-9
chest to bar pull ups
front squats (95#/65#)
2 minute Rest
9-15-21
hang power clean (95#/65#)
calorie row
*Remaining time find max distance handstand walk (10’+ increments)
Lean:
For Time:
30-24-18
kettlebell swings (53#/35#)
goblet squats (53#/35#)
3 minute rest
50/40 calorie bike
15 Minute Time Cap