GROUP CLASS WORKOUT

Warm Up:
400 meter run or 500 meter row
20 air squats
10 pushups
90 second banded ankle distraction
2 Rounds (guided)
5 snatch deadlift
5 snatch high pull
5 push press + overhead squat

Strength: (every 1:30)
Strength: 7×3 snatch (drop and reset)
Technique: 7×5 power snatch (light to moderate weight)

MetCon:
Welded & Welded Lean:
Warm Up:
2 Rounds:
5 sumo deadlift high pull
7 wall balls

8 Rounds
8 sumo deadlift high pulls (75#/55#)
16 wall balls (20#/14#)
adv.: 95#/65#
*14 minute time cap