GROUP CLASS WORKOUT
Warm Up:
3 Rounds
15/12 Cal. Machine
12 SA Hang DB Snatches
10 Goblet Squats
Strength: Snatch (every 2:00, drop & reset)
Build: 5×5 Power
Weld/War: 5×3 Squat
MetCon:
Build:
For Time:
80/70 Cal. Bike
30 Wall Balls (14#/10#)
10 Power Cleans (95#/65#)
25 Wall Balls
10 Power Cleans
20 Wall Balls
10 Power Cleans
16 Minute Time Cap
Welded:
For Time:
80/70 Cal. Row
30 Wall Balls (20#/14#)
10 Power Cleans (155#/105#)
25 Wall Balls
8 Power Cleans (185#/125#)
20 Wall Balls
6 Power Cleans (205#/135#)
16 Minute Time Cap
Warrior:
For Time:
80/70 Cal Row
30 Wall Balls (20#/14#)
10 Power Cleans (225#/155#)
25 Wall Balls
8 Power Cleans (255#/165#)
20 Wall Balls
6 Power Cleans (275#/175#)
16 Minute Time Cap