Group Class Strength

Every 90 seconds for 12 minutes:
1 Hang Power Snatch, Building

or
Fitness
Hip Thrust
Every 90 seconds for 12 minutes:
2 Reps Across with 3 second pause at the top of each rep at 85-90% of best set from last week

Accessories (for all): you can use these as a warm up for the snatch as designated by your coach
EMOM for 9 minutes:
1 Hang Muscle Snatch, Building
50 Second Wall Sit (Hip Thrust)
50 Second Cossack Squats, alternating
10 Seated External Rotation each side w/DB (elbow on knee)

Group Class+ Accessories

3 Rounds
50 Banded Pull Aparts + 50 Banded Lat Pull Downs
Heavy Sled Push and Pull X2
Weighted Side Plank X30 seconds

CrossFit

For Time:
21-15-9
Power Snatch
Ring Dips
400m Run

Notes: 15 min cap
L1: 45/35, Bench Dips
L2: 75/55, Banded Dips
Rx: 95/65
Rx+: 135/95

Fitness

7 Rounds for Time:

200m Run

10 Alt DB Snatches

Notes:

L1: 15/10

L2: 25/20

Rx:50/35

Group Class+ Strength

Pause Front Squat- Build to a heavy pause front squat (3 seconds at the bottom)