Weightlifting or 40-30-20-10 (11/9/17)

GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

Weightlifting (Welded): Split Jerk
Split Jerk (12 Minutes)
find 1 rep max
Technique: Split Jerk
10×1 (moderate weight)
Split Jerk Press (every 1:15)
6×3 (choose weight)
Seated Dumbbell Shoulder Flies
4×10

MetCon (Welded Lean):
For Time:
40-30-20-10
calorie row
plank to push up
calorie bike
dumbbell push press (30#/20#)