Group Class Workout
Warm Up: 3 Minute Machine
20 air squats, 20 scorpions, 20 leg swings, 15 PVC PT, GM
PVC Progression for Overhead Movements
Strength: 5 Sets of:
Push Press + Push Jerk + Split Jerk
Lean: 5×3 Push Press Every 1:30
Metcon:
Crossfit Lean
Chipper
1500m Row
50 Walking Lunges
40 Box Jumps 24/20
30 Wall Balls 20/14
20 T2B/Knee Raises
10 Cal Bike
Welded
14 Min AMRAP
10 Squat Cleans 115/75
12 Lateral Burpees
8 Squat Cleans 135/95
12 Lateral Burpees
6 Squat Cleans 155/105
12 Lateral Burpees
4 Squat Cleans 175/115
12 Lateral Burpees
2 Squat Cleans 185/125
12 Lateral Burpees
Max Squat Cleans 205/135
Adv: M 135/155/185/205/225/245
Adv: F 95/105/125/135/145/155
Mobility Of The Day: Bilateral Shoulder Flexion (pg.259)
Improves: Overhead Position, Front Rack Position