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