GROUP CLASS WORKOUT
Warm Up:
2 Min. Machine
2 Rounds
10 SA KB Hang C&J (each arm)
10 SA KB Front Squats (2 sec. pause at bottom)
Finish w/: 20 Hollow Rocks
Strength: Squat Clean (every 1:30)
Build: 5×3 PC + FS
Welded/Warrior: 5×1 @80%
MetCon:
Build:
4 Rounds
20 Wall Balls (14#/10#)
12 Pull Ups or 24 Ring Rows
9 Minute Time Cap
5 Minutes Squat Clean Practice
Welded:
4 Rounds
20 Wall Balls (20#/14#)
12 Pull Ups
9 Minute Time Cap
5 Minutes to find 1RM Squat Clean
Warrior:
4 Rounds
20 Wall Balls (20#/14#)
12 C2B
9 Minute Time Cap
5 Minutes to find 1RM Squat Clean