GROUP CLASS WORKOUT
Warm Up:
PVC Progression
Barbell Progression
Barbell Warm Up:
5 hang power snatch
5 snatch push press
Strength: Power Snatch (every 1:15)
8×3 (touch and go)
MetCon:
Welded:
3 Rounds
18-12-6
shoulder to overhead (95#/65#)
calorie bike
2 minute rest after each set
*18 minute time cap
Welded Lean:
10 Rounds
500 meter row
15 push ups
10 kettlebell snatches (5 each arm, 44#/26#)
*40 Minute Time Cap