Class Strength

Every 2:00 minutes for 14 minutes:
1 Snatch Pull + 2 Snatches, building to a heavy set

Fitness:
Every 2:00 minutes for 14 minutes:
1 Clean Pull + 2 Cleans, building to a heavy set

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

Metcon

For Time:
10 Rounds, You Go, I Go
8 Shoulder to Overhead
8 Lateral Burpees Over the Bar

into 2 Rounds, Divide Up Anyhow:
100 Box Step Ups
80/60 Cal Bike

Notes: 30 min cap
L1: 45/35 or 15/10 DB, unweghted step ups
L2: 95/65, Single DB Step Ups 25/20
Rx: 135/95, Single DB Step Ups 50/35
Rx+: 185/125, Double DB Step Ups

Group Class+ Strength

Push Jerk - 75% x 3, 80% x 2 x 4
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