GROUP CLASS WORKOUT

 

Warm Up:  

3 min machine

3 RDs: 12 OHS PVC, 12 PVC PT, 10 pushups

FInish with 1 min goblet squat hold, 20 scorpions

 

Strength:

8 Sets
Power Snatch+2OH Squats
Lean: 3 Hang Power Snatches Every 1:15

 

Welded

5 Min AMRAP
50/40 Cal Row
Max Rep Front Squat 135/95
Rest 3 minutes
5 Min AMRAP
50/40 Cal Bike
Max Rep Power Clean 185/125
Rest 3 minutes
3 Min AMRAP
Burpee to Rig

 

 

Metcon:

Welded Lean

19 Min AMRAP
Buy In: 50 Wall Balls 20/14
20 Cal Machine Alt.
15 Box Jumps 24/20
15 KB Swings 53/35

 

Mobility of The Day: Thoracic Smash

Improves:  Overhead Position, Snatch, Shoulder Pain