Class Strength

Every 2 minutes for 14 minutes:
3 Deadlifts at 85% (7 sets)

(if you have not done the last three weeks of 10X3 scale to 70-75%)

Metcon

With a partner for time:

200m Farmer's Carry- you go, I go

Then

10 Alt Rounds

10 Box Jump Overs

12 Back Rack Lunges

Then

10 Alt Rounds

8 Pull-Ups

12/10 Cals Bike

Then

200m Farmer's Carry - you go, I go

Notes:

L1: 12/8kg, 45/35, Ring Rows

L2: 16/12kg, 105/75, Banded Pull-ups

Rx: 24/16kg, 135/95

Rx+: 185/125, 7/6 Bar Muscle Ups 15/12 Cal Bike

Group Class+ Conditioning

EMOM for 21 minutes:

Bearhug D-Ball Carry 150/100 (50 feet)

14/11 Ski Erg

12 Alt Pistols

only if you have time for a separate session

Group Class+ Strength

Snatch - 70% x 1, 75% x 1, 80% x 1, 85% x 3

BTN Jerk -4x3 at 85% of best from last week, use jerk blocks if you are concerned about re racking

Snatch Push Press (% of Snatch) - 78% x 3, 80% x 3 x 3

Group Class+ Accessories

4 Sets
10 Single Leg Hamstring Curls (machine if possible)
50 Second Cosack Squats
10 Bulgarian Split Squats each side