GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 PVC PT
10 OHS
Finish with:
50 Russian KBS
15 Single Arm Push Press (each side)

Strength: Snatch (every 1:30)
Build: 6×1 PS
Welded: 6×1 SS+OHS
Warrior: 6×1 Squat Snatch (85-90%)

MetCon:
Build:
5 Minute AMRAP
Max Squat Clean Thrusters (95#/65#)

Welded:
5 Minute AMRAP
Max Squat Clean Thrusters (135#/95#)

Warrior:
5 Minute AMRAP
Max Squat Clean Thrusters (155#/105#)

LEAN GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 PVC PT
10 OHS
Finish with:
50 Russian KBS
15 Single Arm Push Press (each side)

MetCon:
2 Rounds
2 Mile Run
25 Goblet Squats (53#/35#)
45 Minute Time Cap