GROUP CLASS WORKOUT
Warm Up:
3 Rounds
12 OH squats PVC, 10 Pass throughs, 10 Pushups, 2 lap run
Strength:
Power Clean-14 Singles (Every 40 Seconds)
Foundational: 2 Power Cleans
Metcon:
Dynamic
9 Min AMRAP
3 Power Cleans (155/105)
6 Pull-ups
9 Air Squats
Rest 3 min
9 Min AMRAP
3 Front Squats (155/105)
6 Toes to Bar
9 Pushups
Foundational
9 Min AMRAP
6 KB Swings
6 Ring Rows
9 Air Squats
Rest 3 min
9 Min AMRAP
6 Goblet Squats
6 K2E/V-up
9 Pushups
Mobility:
Pre – Super Front Rack Mobilization
Post – Adductor Smash With Foam Roller/KB
COMPETITORS CLASS WORKOUT
Warm Up:
3 Rounds
12 OH squats PVC, 10 Pass throughs, 10 Pushups, 2 lap run
Strength:
Find 1RM Squat Clean
Metcon:
For Time Of:
100 DU
75WB
50 T2B
25 HSPU
12 min time cap