Group Class Workout

 

Warm Up: 4 Rounds 40/20 machine Get Warm!

25 KBS Russian, 15 Pushups, 10 Stretch Lunges

Finish with: 20 scorpions, 15 PVC PT, GM

 

Strength: 10 Sets:

Power Clean + Hang Power Clean + Front Squat

Every 1:15

 

Metcon:

 

Welded

4 Rounds:

3 Mins to Complete

300m Row

Max Snatches 95/65

Rest 2 mins

 

Adv: Ski, 115/85

Scaled: Power Cleans

 
Welded Lean

40 Rounds:

5 DB/KB Lunges 25/15

or Blue and Pink

5 DB/KB Push Press

Adv: 50 Rounds

Scaled: 30 Rounds
Mobility of The Day: Front rack mobilization