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Snatch & Lean (10/29/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Laps Around the Rig
3 Rounds
20 Banded Face Pulls
7 DB OHS
7 KB/DB HP (each arm)
7 KB/DB Press (each arm)

Strength: Snatch (12 Minutes)
Build: 6×4 Power Snatch
Weld/War: Find 1 Rep Max Squat Snatch

MetCon:
Build:
7 Minute AMRAP
7 Lateral Burpees
5 FS (95#/65#)
7 Ring Rows

Welded:
7 Minute AMRAP
7 Lateral Burpees
5 FS (115#/75#)
7 C2B Pull Ups

Warrior:
7 Minute AMRAP
7 Lateral Burpees
5 FS (135#/95#)
3 Bar Muscle Ups

LEAN CLASS WORKOUT

Warm Up:
3 Laps Around the Rig
3 Rounds
20 Banded Face Pulls
7 DB OHS
7 KB/DB HP (each arm)
7 KB/DB Press (each arm)

MetCon:
South Lean:
35 Minute AMRAP
3 Rounds
15 Burpees
300 Meter Row
3 Rounds
30 Air Squats
30 AbMat Sit Ups

Midtown Lean:
4 Rounds (60 sec. work/30 sec. rest)
Max Rep Med. Ball Cleans or Bear Hug Squats
Max Cal. Row
Max Rep KB Swings (35#/25#)
3 Min. Rest
For Time:
40/35 Cal. Row
60 Push Ups
40/35 Cal. Row
50 Bear Hug Squats
40/35 Cal. Row
40 Lemon Squeezes
37 Minute Time Cap