Class Strength

Every 2:30 minutes for 15 minutes:
6 Back Squats at 75%

If you didn't come last week perform 5 across or a variation you believe you can hold across. This will be the toughest week at 75%. You should have spent a consistent 5 weeks at the same weight.
(this sequence started at 2)

Metcon

5 Rounds for Time:
25/20 Cal Bike
12 Back Rack Lunges (L/R=2)

Notes: 20 min cap, from the floor
L1: 20/15 Cals, unweighted lunges, or empty barbell
L2: 95/65
Rx: 155/105
Rx+: 185/125

Scale to DB's as necessary or scale to taking from a rack.

Group Class+ Strength

Power Snatch + Snatch Push Press + OHS (% of PS) - 70% x (2+1), 75% x (2+1), 80% x (2+1), 85% x (2+1) x 3
Power Clean + Power Jerk (% of PJ) 70% x (2+1), 75% x (2+1), 80% x (1+1), 85% x (1+1) x 3

WZA athletes can ease back into it this week- still go by feel. Less is more

Group Class+ Accessories

3 Rounds
Half-Kneeling Cross Chop x 10/side
Single-Leg GHD hip Extensions
AMRAP Copenhagen Side Plank Hip Raises