GROUP CLASS WORKOUT
Warm Up:
30 med ball cleans
90 second pigeon stretch
Barbell Warmup
Strength: Power Clean (every 1:15)
Strength: 8 x 1 power clean + 1 hang power clean (heavy)
Technique: 8 x 4 power clean
MetCon:
Welded:
3 Rounds
15 deadlifts (135#/95#)
30 calorie row
Adv.: 185#/125#
Welded Lean:
40-30-20-10
calorie bike
med ball slams (20#/16#)
walking lunges
*18 minute time cap