(Featured Image: Jeramie Lu Photography)

GROUP CLASS WORKOUT

Warm Up:
2 Rounds
200 meter run
14 single arm ring rows
14 kettlebell Romanian deadlifts
Finish with:
30 kettlebell swings
20 kettlebell split squats

Strength: Snatch (every 1:30)
Squat Snatch: 6×3
Power Snatch: 6×4

MetCon:
Welded:
15 minute AMRAP
9 thrusters (95#/65#)
18 calorie row
9 toes to bar

Welded Lean:
40 minute AMRAP
50-40-30-20-10
cal. bike
(with a 1:1 rest to work on each set of calories)
6 Rounds
5 pull ups
10 push ups
15 jump switch lunges