Group Class Workout
Warm Up:
20/15 calorie on a machine, 20 goblet squats, 20 push-ups
Finish with: 20 scorpions, 20 leg swings, 15 PVC pass throughs, 15 PVC good mornings
Squat Clean And Push Jerk Progression
Strength: (every 1:40)
Welded: 7 x 1 squat clean + 1 hang squat clean + 1 jerk
Welded Lea: 7 x 1 power clean + 1 hang power clean + 1 jerk
MetCon:
Welded & Welded Lean:
Test Day!!
2,000 meter row
Mobility of the Day: Yoga or ROMWOD, are you feeling swole and flexy?