Class Strength

Every 2:00 minutes for 14 minutes:
1 Snatch Pull + 2 Snatches at 85% of best set 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 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

For Time with a Partner:
200m Farmer's Carry you go, I go
Into 3 Rounds of:
30 Hang Power Snatch (Divide Up Anyhow)
40 Box Step Overs with KB (Divide Up Anyhow)
50/40 Cals Bike (Divide Up Anyhow)
Into
200m Farmer's Carry you go, I go

Notes: Sub Hang Power Clean as neeeded if you didn't do the comp yesterday
L1: 12/8kg 45/35 from the Hang (sub hang pc as needed)
L2: 16/12kg, 95/65
Rx: 24/16kg, 135/95
Rx+: 165/115

Group Class+ Strength

Front Squat + Jerk dip squat - 75% x (3+3), 80% x (3+3), 85% x (3+3), 85% x (3+3)
Jerk support in split (10 sec) - HS x 1

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