GROUP CLASS WORKOUT
Warm Up:
3 Rounds
15 Cal Machine
10 Goblet Squats (10 sec. pause on last rep)
10 Leg Swings (each side)
8 Single Leg KB RDL (each side)
Strength: Squat Clean (12 minutes)
Find 1 rep max
Intro: 18×1 (light to moderate weight)
MetCon:
Welded Rx:
Test: “The Wall”
10 Squat Clean and Jerks (115#/75#)
8 Squat Clean and Jerks (135#/95#)
6 Squat Clean and Jerks (155#/105#)
4 Squat Clean and Jerks (165#/110#)
2 Squat Clean and Jerks (175#/115#)
Welded Athlete:
10 @155#/105#
8 @185#/125#
6 @225#/155#
4 @245#/165#
2 @265#/175#
*16 Minute Time Cap
Lean:
For Time:
2K Row
50 Wall Balls
*16 Minute Time Cap