Class Strength

Every 2:00 minutes for 14 minutes:
3 Snatches
approx 10-15 seconds max rest between lifts
70-75% for first 3 sets
75-80% for last 4 sets

Fitness:

Every 2:00 minutes for 14 minutes: 3 Power Cleans, Building, working on technique

Newer athletes take the weight from the hang or knee position. Those still working on technique make sure you are resetting each rep.

CrossFit

30 minute AMRAP:
8 Rounds of: (you go, I go)
8 Front Rack Lunges (L/R=2)
12/10 Cal Bike
200m Run
Directly into ME Rounds of the Chief with your partner (you go, I go)

Notes:
The Chief is 3 Power Cleans + 6 Push-Ups + 9 Air Squats
L1: 45/35 or DB's 15/10
L2: 95/65
Rx: 135/95
Rx: 185/125

Group Class+ Conditioning

8 minute AMRAP:

50 Double Unders

5 Wall Walks

10 Strict HSPUs

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