Weightlifting: Power Cleans (10/5/17)

GROUP CLASS WORKOUT

Warm Up:
30/24 calorie machine
20 legs swings
2 Rounds:
10 single arm kettle bell high pull
10 kettle bell press
10 air squats

Weightlifting (Welded): Hang Power Cleans
Hang Power Clean (every 1:20)
6×3 (moderate to heavy)
Clean Pulls (every 1:20)
6×2 @110% of best clean (drop and reset)
GHD Back Raises
4×15-25

MetCon (Welded Lean):
10 Rounds
10 burpee box jumps (24″/20″)
15 calorie machine (alternate)
20 air squats
*40 minute time cap