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 2:00)
Strength: 5×3 snatch (1 slow first pull, 1 pause at knee, 1 full snatch)
Technique: 5x 3 power snatch + 3 overhead squat (light)

MetCon:
Welded:
3x 4 minute AMRAP
15 wall balls (20#/14#)
7 power cleans (weights increase each AMRAP)
*2 minute rest after each AMRAP
Weights: 165#/115#, 185#/125#, 205#/135#

Welded Lean:
1 mile run
2 Rounds
20 kettlebell swings (35#/26#)
20 goblet squats
Then: 2K row
2 Rounds
20 kettlebell swings (35#/26#)
20 goblet squats
*35 minute time cap