GROUP CLASS WORKOUT
Warm Up:
3 laps around the gym
3 Rounds
5 dumbbell clean and jerk
10 sit ups
10 calorie machine
Coach led clean and jerk progression
Strength: Clean & Jerk (every 2 minutes)
Technique: 5x 1 power clean + 2 split jerk
Welded Athlete: 5x 1 power clean + 1 push jerk + 1 split jerk + 1 front squat + 1 split jerk
MetCon:
Welded & Welded Lean:
For Time:
800 meter run
30 deadlifts (185#/125#)
300 double unders OR 450 singles
Welded Athlete: 200#/130# (fat bar) + 15 BMU (sub for deadlift)
*18 minute time cap