GROUP CLASS WORKOUT

Warm Up:
2 minute machine
2 Rounds
10 kettlebell hang clean and jerks (each arm)
10 single arm kettlebell front squats
Finish with: 20 hollow rocks

Strength: Squat Clean (14 minutes)
find 1 rep max
OR
5x 1 power clean + 1 front squat

MetCon:
Welded:
Test Day: “Baby Macho”
20 minute EMOM
3 power cleans (135#/95#)
3 front squats (135#/95#)
3 shoulder to overhead (135#/95#)
Welded Athlete: 5 reps
*Score is number of completed rounds.

Welded Lean:
20 minute EMOM
8 kettlebell swings (44#/26#)
8 goblet squats (44#/26#)