GROUP CLASS WORKOUT

Warm Up:
1 minute banded overhead distraction
3 Rounds:
10 PVC overhead squats
20 banded good mornings

Strength: Clean and Jerk (every 1:15)
Strength: 10×1 @80%
Technique: 10×3 @moderate weight

MetCon:
Welded:
4 Rounds
15 overhead squats (95#/65#)
15 box jumps (24″/20″)
At 8 Minutes:
7 minutes to find max power clean
Score 1: time (add :01 for every uncompleted rep)
Score 2: heaviest power clean

Welded Lean:
Rowing Intervals
10×500 meters
1 minute rest after each rounds