GROUP CLASS WORKOUT

Warm Up:
7 Minute AMRAP
8 Single Arm Push Press,
8 Single Leg RDL
15 second Dead Hang
5 Jump Tucks

Strength: Snatch Complex (every 1:30)
Build: 6x 3 Snatch DL + 3 Hang Power Snatches
Welded: 6x 1 Hang Power Snatch + 2 OHS
Warrior: 6x 1 Hang Squat Snatch + 1 Hang Power Snatch + 1 OHS

MetCon:
Build:
9 Minute AMRAP
30 Double Unders or 200 Singles
40 S2OH (75#/55#)
30 Double Unders or 200 Singles
40 Lateral Burpees

Welded:
9 Minute AMRAP
100 Double Unders
40 S2OH (95#/65#)
100 Double Unders
40 Lateral Burpees

Warrior:
9 Minute AMRAP
150 Double Unders
50 S2OH (95#/65#)
150 Double Unders
50 Lateral Burpees

LEAN CLASS WORKOUT

Warm Up:
7 Minute AMRAP
8 Single Arm Push Press,
8 Single Leg RDL
15 second Dead Hang
5 Jump Tucks

MetCon:
30 Minute AMRAP
400 Meter Run
2 Rounds
10 DB Thrusters (Choose weight)
1 Minute Plank
2 Rounds
20 Push Ups
10 KB Swings (Choose weight)