GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
10 PVC pass throughs
10 PVC overhead squats
10 PVC good mornings
Snatch PVC Progression
2 Rounds:
4 hang power snatch
4 snatch press
4 snatch balance

Strength: 14 minutes
Snatch: 8×2, drop and reset
Power Snatch: 8×3, drop and reset
Welded Lean: no strength

MetCon:
Welded:
12-11-10-1-9-8-7-6-5-4-3-2-1
toes to bar
box jumps (24″/20″)
Scaled: toes to ring, knee raises
Adv.: no step ups
*14 minute time cap

Welded Lean:
15 Rounds
20/15 calorie machine
10 single arm kettlebell push press (each arm, 35#/26#)
*40 minute time cap

 

SKILLS (Midtown 4:30PM)
Hamstrings & Glutes