GROUP CLASS WORKOUT
Warm Up:
2 lap run, 1 min plank
2 Rounds
15 jump squats, 15 PVC PT, 10 burpees
Strength:
Find 1RM Power Clean 14 Minutes
Lean: 6×3 Power Clean Moderate Weight
Metcon:
Welded
75 DU
30 Deadlifts @185/135
30 Pullups
30 Box Jumps 24/20
75 DU
30 Power Cleans @135/95
30 OH Plate Lunges @45/25
30 Bar Facing Burpees
75 DU
Welded Lean
75 DU
30 KB Swings 53/35
50 Wall Balls 20/14
30 Plank To Pushup
75 DU
30 Hollow Rocks
50 OH Plate Lunges @45/25
30 Burpees
75 DU
Mobility:
Pre- Front Rack with band or PVC
Post- Glute and pirformis smash with lacross ball
COMPETITORS CLASS WORKOUT