Coach Jacob’s programming walk through for this upcoming week can be found by clicking on this link.
Group Class Workout
Warm Up:
2 rounds: 15/12 calories on a machine, 15 goblet squats, 15 push-ups
Finish with: 20 scorpions, 20 leg swings, 15 PVC pass throughs, 15 PVC good mornings
Squat Clean Progression
Strength: (every 1:40)
Welded: 7×2 squat cleans (drop, reset and work up to a 2 rep max)
Welded Lean: 7x2 power cleans + 2 front squats (technique work)
MetCon:
Welded:
12 minute AMRAP
4 power cleans (135#/95#)
4 box jumps (24″/20″)
*increase by 1 rep every round (5, 5, 6, 6, 7, 7…)
Welded Lean:
12 minute AMRAP
10 ring rows
15 calorie bike
20 wall balls (20#/14#)
Mobility of the Day: Do yoga or ROMWOD