GROUP CLASS WORKOUT
Warm Up:
Welded
3 Rounds:
20 banded face pulls
8 light deadlifts
4 front squats
Finish with:
1 minute prayer stretch
Welded Lean:
2 Rounds:
200 meter run
10 air squats
10 push ups
Finish with:
1 minute calf stretch
Strength: Clean and Jerk (14 minutes)
Strength: find 1 rep max
Technique: 8×2 @moderate weight
Welded Lean: no strength
MetCon:
Welded:
For Time:
100 double unders
20 deadlifts (185#/125#)
75 double unders
15 clean and jerks (135#/95#)
50 double unders
10 snatches (135#/95#)
Welded Lean:
For Time:
800 meter run
80 kettlebell swings (35#/26#)
800 meter run
80 push ups
800 meter run
80 air squats
800 meter run
*40 minute time cap