GROUP CLASS WORKOUT
Warm Up:
400 meter run
30 band pulls
20 Russian kettle bell swings
15 PVC overhead squats
15 PVC pass throughs
1 minute banded overhead distraction
Strength: Power Snatch (every 1:15)
Strength: 9×3
MetCon:
Welded:
21-15-9
toes to bar
power snatch (95#/65#)
*11 minute time cap
Welded Lean:
100-80-60-40-20
calorie assault bike
*2 minute rest after each round
Cool Down:
3 minute bike