Class Strength

Every 2:00 minutes for 14 minutes:
3 Snatches
approx 15-20 seconds max rest between lifts
Build to a heavy set of 3. Stick to the rest prescription. You should not be taking more than a minute to complete the triple.

Newer athletes learning the snatch can take the weight from the hang and perform a power snatch

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

25 minute AMRAP:
You go, I go with your partner (add 1 rep each round, each partner performs the full round- so both perform 1, 2, 3 etc)
Toes to Bar
Hang Power Snatch
10/7 Bike Cals

Notes: Fitness scale to Power Cleans or DB Power Cleans
L1: 45/35
L2: 75/55
Rx: 105/75
Rx+: 155/105

Group Class+ Strength

Power Clean + Power Jerk (% of PJ) - 70% x 2(1+1) x 3, 75% x 2(1+1) x 2
Front Squat - 70% x 2 x 5

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