GROUP CLASS WORKOUT
Warm Up:
4 Rounds
15 banded good mornings
10 goblet squats
10 leg swings (each side)
Strength: Power Clean (14 minutes)
Strength: 1 rep max
Technique: 7×4
Welded Lean: No Strength
MetCon:
Welded:
For Time:
20 calorie bike
21 snatches (95#/65#)
20 calorie bike
15 snatches (135#/95#)
20 calorie bike
9 snatches (155#/105#)
*15 minute time cap
Welded Lean:
For Time:
150/130 calorie row
80 goblet squats (35#/26#)
80 single arm kettlebell swings (40 each side)
100/80 calorie row
80 single arm kettlebell push press (40 each side)
80 single arm kettlebell hang cleans (40 each side)
50/40 calorie row
*40 minute time cap