GROUP CLASS WORKOUT

Warm Up:
Coaches Choice (Dynamic Warm Up)
Row Game

Strength: Power Snatch (every 2:00)
Build: 6×5  Weld: 6×3 (choose weight)
War: 6×2 (heavy)

MetCon:
Build:
10 Minute AMRAP
10 Power Snatches (75#/55#) or Power Cleans (95#/65#)
15/12 Cal. Row

Welded/Warrior:
10 Minute AMRAP
10 Power Snatches (95#/65#)
15/12 Cal. Bike

LEAN CLASS WORKOUT

Warm Up:
Coaches Choice (Dynamic Warm Up)
Row Game

MetCon:
South Lean:
5 Rounds
1K Row
30 KB Swings
20 Goblet Squats
35 Minute Time Cap

Midtown Lean:
Strength:
4×12 DB Step Ups
4×5-8 Strict Pull Ups

4 Rounds
90 sec. work/30 sec. rest
1. Max Cal. Ski
2. Dual DB Hang Snatch (35#/20#)
3. AbMat Sit Ups (Adv. lemon squeeze)