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Squat Clean & Lean (9/3/19)

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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