GROUP CLASS WORKOUT
Warm Up:
75 DU, (120 singles)
2 Rounds 15 Russian KB Swings, 45 sec plank, 4 inchworms
FInish 20 PVC PT
Strength:
10 Sets
1 Power Snatch+1 Hang Power Snatch (EMOM)
Lean: 3 Hang Power Snatches
Metcon:
Welded
3 Rounds
6 Power Cleans 135/95
12 Pullups
Rest 1 minute
3 Rounds
6 Front Squats 135/95
12 Burpees to Rig
Welded Lean
5 Rounds
10 Box Jumps 24/20
10 Thrusters 75/55
13/10 Cal Row
Mobility:
Pre – Anchored T-Spine (pg. 238)
Post – Quad Smash on Roller
OLYMPIC LIFTING
8am to 9am with coach Kyle
COMPETITORS CLASS WORKOUT