GROUP CLASS WORKOUT
Warm Up:
3 Rounds
10 Single Leg KB RDL (each side)
15 Russian KBS
Strength: Snatch Accessory (every 1:30)
Build: 5x 3 Snatch DL + 9 HSHP
Welded: 5x 3 Snatch DL + 1 HSS
Warrior: 5x 4 Snatch Pulls @90%
MetCon:
Build:
3 Rounds
9 Pull Ups
3 Thrusters (105#/80#)
3 Minute Rest
3 Rounds
7 Pull Ups
4 Thrusters (95#/65#)
3 Minute Rest
3 Rounds
5 Pull Ups
5 Thrusters (75#/55#)
19 Minute Time Cap
Welded:
3 Rounds
12 Pull Ups
3 Thrusters (145#/100#)
3 Minute Rest
3 Rounds
9 Pull Ups
4 Thrusters (135#/95#)
3 Minute Rest
3 Rounds
6 C2B Pull Ups
5 Thrusters (115#/75#)
19 Minute Time Cap
Warrior:
3 Round
12 C2B Pull Ups
3 Thrusters (175#/115#)
3 Minute Rest
3 Rounds
9 C2B Pull Ups
4 Thrusters (155#/105#)
3 Minute Rest
3 Rounds
6 C2B Pull Ups
5 Thrusters (135#/95#)
19 Minute Time Cap