GROUP CLASS WORKOUT
Warm Up:
3 Rounds
10 Heavy KB Swing High Pulls
10 KB DL
3 Rounds
5 Push Press (each arm)
5 Cossack Squats (each side)
Strength: Squat Clean (12 Minutes)
Build: 8×3 PC
Welded: 6×2 (heavy)
War: Find 1RM
MetCon:
Build:
For Time:
50 DUs or 200 Singles
30 Clean and Jerks (95#/65#)
10 Minute Time Cap
Welded:
For Time:
100 Double Unders
20 Clean and Jerks (155#/105#)
10 Minute Time Cap
Warrior:
For Time:
200 Double Unders
20 Clean and Jerks (185#/125#)
10 Minute Time Cap
LEAN CLASS WORKOUT
Warm Up:
3 Rounds
10 Heavy KB Swing High Pulls
10 KB DL
3 Rounds
5 Push Press (each arm)
5 Cossack Squats (each side)
MetCon:
For Time:
3 Rounds
800 Meter Run
25 Burpees
3 Rounds
1K Row
35 Hollow Rocks
38 Minute Time Cap