Warm up

2 rounds:
5/side KB halo
5/side KB sots press
5/side KB thrusters
5 gorilla jumps

Snatch

Part A - Snatch (15 min)
4x2 at 90% across
Drop and reset between reps

Warm up

2 rounds:
5/side lateral banded monster walk steps
5 frog hops
5/leg single leg glute bridges
15 sec dead hang

Front Squats

Warm up

General dynamic warm-up from your coach

Endurance

Warm up

3 rounds (7 min max)
10 band pullaparts
10 band passthroughs
10 wall facing squats
5 bent over plate Y raises

Paused overhead squat

Warm up

2 rounds:
20 banded face pulls
20 A-frame toe-touches
10 cal row
5 broad jumps
5 per arm KB push jerks

Clean & Jerks

Warm up

6 min AMRAP:
2 inch worms with pushups
5 per side single KB single leg RDL
10/8 cal ski or row

Incline bench press

5x5 with one side of the bench on a 45 lbs plate

Community WOD (EVF360 & Crossfit)

In teams of 2, on a running clock:
-- From 0:00 to 10:00, perform, for time, "you-go-I-go" style, partner performing full rounds:
10 rounds of:
7 thrusters [BB: 115/80, DBs: 2x50/35 lbs]

Warm up

3 rounds:
5 pullups / ring rows
10 banded good mornings
5 behind the neck push presses
5 snatch high pulls

Snatch

Warm up

3 rounds:
12 alternating cossack squats (6/leg - hold the rig if necessary)
8 alternating high box step ups
6 banded good mornings
20 sec dead hang

Front Squats

Warm up

400m run
then, 2 rounds of:
10 alternating single DB power cleans
10 ring rows
10 pushups
10 DB goblet squats

Endurance