GROUP CLASS WORKOUT
Warm Up:
2 Rounds:
20 Russian kettle bell swings
20 air squats
Welded:
2 Rounds:
5 deadlifts
5 hang power cleans
5 front squats
Lean:
2 Rounds:
10 calorie row
10 kettle bell swings
5 burpees
5 goblet squats
Strength: Squat Clean (every 30 seconds)
Strength: 16×1 @65-70% of 1 rep max
MetCon:
Welded:
3 Rounds
400 meter run
15 clean and jerks (115#/75#)
*15 minute time cap
Welded Lean:
5 Rounds
Every 6 Minutes
20/15 calorie row
20 kettle bell swings (53#/35#)
15 burpees
15 goblet squats