Class Strength

EMOM for 9 minutes:
1 Muscle Snatch/50 Second Cossack Squats
50 Second Wall Sit
10 Cuban Press into 10 Arnold Press with small plates

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

or
Fitness
Hip Thrust
Every 90 seconds for 12 minutes:
Build to a 1RM Pause (3 seconds) Hip Thrust

CrossFit

Wodapalooza: "Echo on Randy"
1-2-3 minute working intervals
Bike Cals
Power Snatches

Notes: 1:00 Rest Beween Intervals
L1: 40/25 Cals, 50 Power Snatch at 45/35
L2: 50/35 Cals, 50 Power Snatch at 55/45
Rx: 60/45 Cals, 50 Power Snatch at 75/55
Rx+: 75/55, 75 Power Snatch at 75/55

Fitness

For Time:
3-6-9-12-9-6-3
DB Deadlifts
DB Hang Power Cleans
200m Run after each round

Notes: 15 min cap, only one side of the DB needs to hit the ground for the DB deadlifts
L1: 15/10
L2: 25/20
Rx: 50/35

Group Class+ Strength

Build to a 1RM Push Press

20 minute C2 at Zone 2 Heart Rate

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