GROUP CLASS WORKOUT

Warm Up:
20/15 calorie machine
20 Russian kettlebell swings
10 jump squats
Clean Progression

Strength: Power Clean
Strength: find 1 rep max
Technique: 10×3 (moderate weight)

MetCon:
Welded:
For Time:
20 calorie bike
10 squat snatches (95#/65#)
20 calorie bike
10 squat snatches (115#/75#)
20 calorie bike
10 squat snatches (135#/95#)
20 calorie bike
10 squat snatches (155#/105#)
20 calorie bike
10 squat snatches (175#/115#)
scaled: power snatches
Welded Athlete: 115#/75#, 135#/95#, 155#/105#, 185#/125#, 205#/135#
*20 minute time cap

Welded Lean:
For Time:
21-15-9-15-21
burpees
kettlebell swings (44#/26#)
*15 minute time cap