GROUP CLASS WORKOUT

Warm Up:
2 minute machine
Hip Distraction, Internal Shoulder Rotation
2 Rounds
40 second push up plank hold
50 ft. overhead carry
10 jump squats

MetCon:
Welded:
For Time:
21-21-21-21
wall balls (20#/14#)
15-12-9-6
hang power snatch (95#/65#)
*14 minute time cap

Welded Lean:
For Time:
50 Russian twists (20#/15#, each side)
30 alternating dumbbell snatch (50#/35#, 15 each arm)
50 Russian twists (20#/15#, each side)
30 single arm dumbbell push press (50#/35#, 15 each arm)
50 Russian twists (20#/15#, each side)
30 single arm dumbbell overhead lunge (50#/35#, 15 each leg)