GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
20 banded good mornings
10 walking lunges
10 bent over kettle bell rows (each)
10 goblet squats

Strength: Squat Clean (15 minutes)
Strength: find 1 rep max
Technique: 7×4 (moderate weight)

MetCon:
Welded:
3 Rounds
10 snatches (95#/65#)
15 bar facing burpees
*Round 2 (115#/75#)
*Round 3 (135#/95#)
scaled: power cleans
*14 minute time cap

Welded Lean:
For Time:
75 kettle bell swings (44#/26#)
50/40 calorie bike
25 toes to bar/50 knee raises
50/40 calorie bike
*18 minute time cap