Cleans x3 reps
2×60%
2×65%
2×70%
2×75%
2×80%

MetCon
21-15-9
DB snatch 50/35
Ring dips

Tempo Back Squats
4×20 – light (45-60%)

MetCon

Helen
3 rounds
400 m run
21 kb swings 53/35
12 pullups

Push Press
1×10@60%
1×8@65%
1×6@70%
1×5@70%
4×5@75%

MetCon
16-14-12-10-8-6-4
Alternating DB snatch 50/35
8-7-6-5-4-3-2
HSPUs
For time

Back Rack Lunges
4×8/leg AHAP
feel free to to do 1-2 warmup sets

Acessory
Max effort pullups
25 minutes

MetCon
Grace
30 clean and jerks 135/95
12 min cap

Front Squat
1×10@60%
1×8@65%
2×6@70%
3×5@75%

MetCon
11 min AMRAP
20 burpees
2 Squat cleans 225/135

NOTE: NO CLASS THIS SATURDAY

Tempo Deadlift
2×15 warmup
4×15 mid weight and auper controlled

MetCon
100 double unders
75/50 pushups
50 kb swings 53/35
25 kb lunge steps
For time

Push press
1×10@60%
1×8@65%
1×6@70%
2×5@75%
3×5@78%

MetCon
Nancy
5 rounds
400 m run
15 OH Squats 95/65

Scaled Nancy
5 rounds
250 m run
15 OH Squats 65/55

Tempo RDL
2×8 warmups
2×8 AHAP

MetCon
Fran
21-15-9
Thrusters
Pullups
Buyout: 800m run

Snatch or split Jerk 

MetCon
4 min AMRAP
10 burpees
10 HSPUS
1 min Rest
8 min AMRAP
10 hang cleans 135/95
10 muscle-ups or dips

Deadlift
4×5@75%

MetCon
4 rounds
18 DB push press 50/35
18 DB burpees dealfits 50/35