GROUP CLASS WORKOUT
Warm Up:
3 laps, 1 min plank, 15 goblet squats, 15 V-ups
15 PVC GM, 20 leg swings, 15 burpees
Strength:
9 Rounds
Squat Clean + Front Squat + Jerk
Lean: Power Clean + 2 Hang Cleans
Metcon:
Welded
14 Min AMRAP
50 DU
25 Wall Balls 20/14
12 Power Cleans
115/85, 135/95, 155/105, 175/120
Advanced
135/95, 155/105, 175/120, 205/140
Welded Lean
14 Min AMRAP
10 Cal Row
10 Thrusters 95/65
10 Cal Bike
10 Plank To Pushup
Mobility of the Day: Super Front Rack Mobilization (pg.
Improves: Front rack position/OH pressing position
OPEN GYM
8am to 9am
COMPETITORS CLASS**
6:30pm to 8pm with coach Jacob
**Must have approval from coach Jacob to join class