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Pull Ups, Front Squats, Cleans & Lean (12/3/19)

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GROUP CLASS WORKOUT

Warm Up:
7 Min. AMRAP:
10 Kipping KB High Pulls
10 Goblet Squats
5 BB DL
5 BB Squats (any style)

MetCon:
Build:
3 Rounds
15 Pull Ups or 30 Ring Rows
10 Front Squats (115#/75#)
8 Minute Time Cap
5 minutes to practice a heavy clean

Welded:
3 Rounds
12 C2B Pull Ups
7 Front Squats (155#/105#)
8 Minute Time Cap
5 minutes to find 1RM clean

Warrior:
3 Rounds
7 Bar Muscle Ups
7 Front Squats (205#/135#)
8 Minute Time Cap
5 minutes to find 1RM clean

LEAN CLASS WORKOUT

Warm Up:
7 Min. AMRAP:
10 Kipping KB High Pulls
10 Goblet Squats
5 BB DL
5 BB Squats (any style)

MetCon:
South Lean:
For Time:
5K Row
200 Air Squats
150 AbMat Sit Ups
40 Minute Time Cap

Midtown Lean:
3 Rounds
(90 Sec. Work/90 Sec. Rest)
1. KB Complex
2. Burpee Box Jumps (24”/20”)
3. Cal Row/Bike/Ski (Rotate)
THEN:
For Completion:
100 Push Ups
2 Minute Side Plank (Accumulate)
100 Step Ups
50 KB High Pulls