GROUP CLASS WORKOUT
Warm Up:
2 min machine
2 Rounds: 15 KBS Russian, 12 pushups, 9 OHS PVC
Finish with: 1 Min Lateral Hip Distraction, 15 PVC PT, GM
Strength:
Full Clean and Jerk 5×2 Every 1:20
Does not have to be touch and go
Lean: Power Clean and Jerk
Metcon:
Welded
2 Rounds
6 Min AMRAP
10 Power Snatches 75/55
10 Burpees
10 Cal Bike
Rest 2 Minutes
Adv: 95/65
Welded Lean
14 Min AMRAP
15 Hand Release Pushups
20 Jump Switch Lunges
15 KB Swings 53/35
20 Air Squats
Mobility of The Day: Banded Hamstring Stretch
Improves: Low back and hip pain, Squat and Deadlift
YOGA SCHEDULE
Strengthen & Lengthen
6 to 7am
4:30 to 5:30pm
Rest & Restore
5:30 to 6:30pm