Class Strength

Every 2:00 minutes for 14 minutes:
1 Snatch Pull + 2 Snatches at 85% of best set of 3 from last week, 4 sets should be at weight first two sets can be building

Fitness:
Every 2:00 minutes for 14 minutes:
1 Clean Pull + 2 Cleans at 85% of best set of 3 from last week, 4 sets should be at weight first two sets can be building

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

Metcon

30 minute AMRAP:
You Go, I Go
12 Rounds:
15/12 Cal Row
10 Front Rack Lunges (L/R=2)
5 Burpee Pull-Ups
into
AMRAP, You Go, I Go:
8 Power Cleans
8 Lateral Burpees Over the Bar

Notes: Score is As many rounds and reps as possible in the second couplet
L1: 12/10 cals, 45/35 or DB's, separate burpees and ring rows
L2: 95/65, Burpee Jumping Pull-Ups
Rx: 135/95
Rx+: 185/125, Burpee Bar Muscle Ups

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