Group Class Strength

Every 3 minutes for 15 minutes:
Build to a 2RM

Group Class+ Strength

Clean and Jerk work
Every 90 seconds for 15 minutes:
1 Clean + 1 Front Squat + 1 Jerk at 70-75% of best clean- technique over load

Metcon

For Time with a Partner:
2-4-6-8-10 You go, I go (everyone does each round)
Deadlift
Burpees Over the Bar

into

12-14-16 You go, I go (everyone does each round)
Ski Cals
Hang Power Cleans (lower the weight)

into

18-20-22 You go, I go (everyone does each round)
Wall Balls
200m Run with Wall Ball

Notes: 32 minute cap, in larger classes start at different workouts
L1: 75/55, 45/35, 10/8#
L2: 155/105, 105/75, 14/10#
Rx: 225/155, 135/95, 20/14#
Rx+: 275/185, 185/125, 30/20#

Group Class+ Accessories

4 Sets
10 Single leg elevated front foot hip bridges each side (squeeze yoga block between knees)
30 Banded Lat Pulldowns
30 Banded Face Pulls