GROUP CLASS WORKOUT
Warm Up:
3 Rounds
10 KB High Pulls (each side)
5 KB Press (each side, 5 sec. pause at top of each rep)
200 Meter Jog
Strength: Snatch (every 1:15)
Build: 6×4 Power Snatch
Welded: 6×2 Squat Snatch
War: 6×1 Squat Snatch @80-90%
MetCon:
Build:
2 Rounds
35 S2OH (75#/55#)
14 Alt. DB Snatches (35#/20#)
800 Meter Run
7 Single Arm DB Thrusters (each side, 35#/20#)
18 Minute Time Cap
Welded:
2 Rounds
35 S2OH (95#/65#)
14 Alt. DB Snatches (50#/35#)
800 Meter Run
7 Single Arm DB Thrusters (each side, 50#/35#)
18 Minute Time Cap
Warrior:
2 Rounds
35 S2OH (115#/75#)
14 Alt. DB Snatches (75#/50#)
800 Meter Run
5 Single Arm DB Thrusters (each side, 75#/50#)
18 Minute Time Cap
LEAN GROUP CLASS WORKOUT
Warm Up:
3 Rounds
10 KB High Pulls (each side)
5 KB Press (each side, 5 sec. pause at top of each rep)
200 Meter Jog
MetCon:
35 Minute AMRAP
30-20-10
Cal. Row
Cal. Bike
Cal. Ski
15-15-15
DL (135#/95#, Minimum sets of 5)
3 minute rest after completing 15 deadlifts