GROUP CLASS WORKOUT
Warm Up:
3 lap run, 1 minute plank
2 Rounds 15 PVC pass throughs, 15 air squats, 5 burpees
Strength:
Advanced: Find 1RM Squat Clean
Dynamic: 16 Singles Power Clean @85%
Foundational: 30 Power Cleans 14 Minutes
Metcon:
Dynamic
13 Minute AMRAP
3 Rounds
3 Power Cleans 135/95
6 Chest to Bar Pullups/Pullups
3 Rounds
3 Power Cleans 155/105
6 Chest to Bar Pullups/Pullups
3 Rounds
3 Power Cleans 175/120
6 Chest to Bar Pullups/Pullups
Max Front Squats 175/120
Foundational
13 Minute AMRAP
3 Rounds
9 Kb Swings 35/18
12 Ringrows
3 Rounds
9 Kb Swings 44/26
12 Ringrows
3 Rounds
9 Kb Swings 53/35
12 Ringrows
Max Goblet Squats 53/35
Mobility:
Pre – Lat Smash On Roller
Post – Piriformis Smash on Lacrosse Ball