GROUP CLASS WORKOUT

Warm Up:
2 Rounds:
15/12 calorie row
20 banded good mornings
10 leg swings (each leg)

Strength: Clean and Jerk (every 1:15)
7x 2 cleans + 1 jerk (choose weight)

MetCon:
Welded:
Nutrition Challenge Partner WOD
100 thrusters (75#/55#)
80/70/60 calorie row (male team/co-ed team/female team)
60 toes to bar or 120 knee raises
50 thrusters (95#/65#)
40/35/30 calorie row (male team/co-ed team/female team)
30 toes to bar or 60 knee raises
Cash Out: 30 synchronized bar facing burpees
*30 minute time cap

Welded Lean:
15 minute AMRAP
300 meter ski/0.5 mile bike
21 kettlebell swings (53#/35#)
21 air squats
21 hollow rocks