GROUP CLASS WORKOUT
Strength:
9 Rounds Ever 1:25
Power Clean + Squat Clean + Jerk
Lean: 2 Hang Power Cleans + Front Squat
Warm Up:
Karaoke 2 laps around rig, 2 laps backwards around rig, 2 laps forward
2 rounds 15 PVC PT, 15 air squats, 10 pushups
Metcon:
Welded
For Time:
10 Clean & Jerks 135/95
60 DU
200m Run
25 Pullups/ 5 MUs
200m Run
60 DU
10 Clean & Jerks 135/95
Welded Lean
For Time:
200m Run
25 Wall Balls 20/14
200m Run
8 Man Makers 35/20
200 m Run
25 Wall Balls 20/14
200m Run
Mobility:
Pre- Banded Hip Capsule
Post – Calf smash with KB or foam roller
OPEN GYM
8am to 9am
COMPETITORS CLASS
6:30pm with Coach Jacob