GROUP CLASS WORKOUT
Warm Up:
3 minutes machine, 20 scorpions, 20 hollow rocks
2 Rounds 15 Kb High Pulls, 15 air squats, 10 pushups
Strength:
6×3 TnG Power Clean @80%
Lean: 6×3 Hang Clean + 10 V-Ups
Every 1:15
Metcon:
Welded
Every 4 minutes for 20 minutes:
200 Meter Run
8 Burpees
5 Squat Cleans @135/95
Adv. 5 Squat Clean Thrusters
Welded Lean
Every 4 minutes for 20 minutes:
200 Meter Run
8 Burpees
12 Wall Balls 20/14
Mobility:
Pre- Front Rack Banded Stretch
Post- Foam Smash 5 minutes any tight spots