(Featured Image: Jeramie Lu Photography)

GROUP CLASS WORKOUT

Warm Up:
3 Rounds
15 banded good mornings
10 kettlebell snatches (each arm)
5 strict pull ups/10 ring rows
10 tempo goblet squats

Strength: Power Snatch (every 1:15)
8×2 or 8×4 (based on ability)

MetCon:
Welded:
For Time:
45 overhead squats (95#/65#)
45 calorie bike
45 toes to bar
*15 minute time cap

Welded Lean:
32 minute AMRAP
5 Rounds
20 wall balls (20#/14#)
20 dumbbell snatches (50#/35#)
5 Rounds
20/16 calorie ski or 200 meter run
20 single arm dumbbell push press (50#/35#)
Cash Out: 30 burpee box jump overs (24″/20″)