Warm up

2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 bent over straight arm plate Y-raises
10 alternating cossack squats
Then, 1 min of ski, bike or row
Then barbell warm up

Clean & Jerk Complex - Week 2

Every 2 min for 6 rounds, perform the following complex for load:
2 deadlifts + 1 clean + 2 hang cleans + 2 split jerks

Note: This complex has 1 clean less than last week, use load from last week to calibrate the starting weight.

Warm up

2 min cardio maching of choice, then 2 rounds of:
10 straight arm banded PVC pull downs to hips
10 per side single DB suitcase deadlifts
10 alternating bird dogs
5 strict toes to bars

Deadlift

5x3 at 75%

Single Leg RDL

3x12 per leg
Focus on form, with a tight midline and full range of motion. This is an accessory lift.

Conditioning

For time, 21-15-9 reps of:
Devil presses 50/35 lbs
Box jumps 24/20 in

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time, splitting as desired:
400m run
50 chest to bar pullups
60 shoulder to overheads [BB: 135/95 or DBs: 2x50/35 lbs]
70 alternating snatches [KB: 1x24/16 kg or DB: 1x50/35 lbs]
800m run
70 alternating snatches [KB: 1x24/16 kg or DB: 1x50/35 lbs]
60 shoulder to overheads [BB: 135/95 or DBs: 2x50/35 lbs]
50 chest to bar pullups
400m run

Time cap: 35 min

Row

Part A

Warm up

6 min AMRAP:
5 cal ski/row
5 supermen
10 alternating jumping lunges
5 empty barbell tempo front squats

Tempo Front Squat

5x5 with 33X1 tempo at 60%**
After each set of front squat, perform double KB walking lunges (Farmer's style)

Conditioning

Warm up

6 min AMRAP:
20 jumping jacks
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 per side KB push presses

Push Press

Part A - 3x5, building to a heavy set of 5 for the day across the 3 sets
Part B - 3x3, with the first set of 3 loaded at your ending weights from part A

Bench Press

3x8 at 60% of estimated 1RM across

Conditioning

Warm up

Start with 20 burpees, then 2 rounds of:
10 alternating single arm DB thrusters
5 box step ups per leg
5 wall balls
10 hang squat cleans (BB or KB)

Endurance

36 min alternating EMOM (6 rounds):
10-14 toes to bars (choose a number, stick with it across all rounds)
8 single DB devil presses 50/35 lbs
4 squat cleans 155/105 lbs or 6 double KBs squat cleans 24/16 kg
8 burpees box jumps over 24/20 in
14 wall balls 20/14 lbs
Rest

Warm up

400m run, then 2 rounds:
10 spiderman lunges
5 supermen
5/side KB windmills
5 glute bridges

Overhead Squat

Tempo overhead squat - 5x5 with tempo 35X1
Note: begin light to be able to maintain the 3 sec eccentric and 5 sec pause at the bottom. Build across the sets.

Overhead Accessory

3 sets of plate raise squats
3 sets per side of banded single KB overhead carry 100 ft.

Conditioning

Warm up

2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 bent over straight arm plate Y-raises
10 alternating cossack squats
Then, 1 min of ski, bike or row
Then barbell warm up

Clean & Jerk Complex - Week 1

Every 2 min for 6 rounds, perform the following complex for load:
2 deadlifts + 2 cleans + 2 hang cleans + 2 split jerks

Note: Begin at around 60% of your 1RM clean and jerk

Conditioning

Warm up

400m run, then 2 rounds of:
2 inch worms with pushups
5 strict hang clean pulls
5 power position muscle cleans
5 push presses
5 split jerks

Split Jerks

5x3, from the rack, starting at 65% and building

Conditioning

Every 4 min, for 4 rounds, each for time:
15 toes to bars 
XX squat clean & jerks - see weight in notes 

Round 1: 12 reps at 60%
Round 2: 9 reps at 70%
Round 3: 7 reps at 80%
Round 4: 3 reps at 90%

Community WOD (EVF360 & Crossfit)

In Teams of 2, for time, one partner working at a time:
1,500m/1,200m row
50 ground to overhead
40 pullups
30 front squats
20 burpee box jumps 24/20 in
10 bar muscle–ups / 30 chest to bar pullups
20 burpee box jumps 24/20 in
30 front squats
40 pullups
50 ground to overhead
1,500m/1,200m row

Time cap: 35 min
Loads: BB 135/95 lbs - DBs 2x50/35 lbs

Row

Part A