GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

Strength: (every 1:15)
Strength: clean and jerk 12×1 (rising)
Technique: power clean 12×3 (moderate weight)

MetCon:
Welded:
3 Rounds
10 clean and jerks (115#/75#, 135#/95#, 165#/115#)
40 wall balls (20#/14#)
*14 minute time cap

Welded Lean:
100/80 calorie ski
100 sit ups
100/80 calorie row
100 push ups
100/80 calorie bike
100 ring rows
1 mile run
adv.: pull ups
*40 minute time cap