Class Strength

Every 2:30 minutes for 15 minutes:
Build to a 1RM Deadlift

Suggested reps- 75-101%

3-3-2-2-1-1

Metcon

For Time with a Partner:
6 Rounds, you go, I go:
3 Wall Walks
12/10 Bike Cals

Directly into
6 Rounds, you go, I go:
10 Sandbag Burpee Deadlifts
200m Sandbag Run

Directly into:
6 Rounds, you go, I go:
12/10 Cal Row
10 DB Hang Squat Cleans

Notes: 32 min cap
L1: unweighted, 3XPush-Ups w/inchworm, 15/10#
L2: Climb as high as possible, 50/30#, 25/20#
Rx: 70/50#, 50/35#
Rx+: 5 Wall Walks, 15/12 Cal Row

Group Class+ Strength

EMOM for 15 minutes:
1 Snatch at 75% for for 4 sets
Rest 1 minute
1 Snatch at 80% for 3 sets
Rest 1 minute
1 Snatch at 85% for 3 sets
Rest 1 minute
1 Snatch at 90% for 2 sets

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