On the Menu: Heavy Power Cleans (12/6/17)

5
Dec

On the Menu: Heavy Power Cleans (12/6/17)

GROUP CLASS WORKOUT

Warm Up:
3 Rounds
20 banded good mornings
10 kettle bell high pulls
10 jump squats

Strength: Power Cleans (every 1:15)
Strength:
4×1 @90%
6×1 @80%
Technique: 10×3 (moderate weight)

MetCon:
Welded:

3 Rounds
15 shoulder to overhead (115#/75#)
50 calorie row
adv.: 155#/105#
*18 minute time cap

Welded Lean:
10 Rounds
6 deadlifts (95#/65#)
8 air squats
10 calorie bike
*22 minute time cap