Warm up

6 min AMRAP:
5 bootstrap squats
5 world's greatest stretch per side
5 hang clean pull
5 hang muscle cleans
5 clean and jerks

Clean & Jerk

Part A - Hang Power Cleans
3x[1 hang power clean from below knee + 1 hang power clean from above knee]
Start at around 80% of your recent 1RM clean, then increase if possible.

Warm up

2 min cardio machine of choice, then:
2 rounds of:
10 air squats
10 kipping swings
10 double unders

Endurance

10 rounds of 2:30 min AMRAP intervals, alternating between A and B (5 rounds on each), resting 1 min between each round:

Part A
300m run
AMReps cal row in the remaining time of the interval
----
Part B
Buy-in: 60 double unders
Then, in the remaining time, AMRAP of: 6 pullups, 8 American KBS 24/16 kg, 10 air squats

Warm up

2 min cardio, then 2 rounds of:
5/side KB/DB windmills 
5 pronated snow angels (face down)
5/side bottom up KB presses
10 hollow rocks

Overhead Press

Take 15 min to find a 2 reps max shoulder press
Suggested build up:
5 reps at 50%
3 reps at 60%
3 reps at 70%
3 reps at 75%
2 reps at 80%
2-3 singles building to ~90%
Then attempt a 2RM.
Use the first 10 min to warm-up to about 80-90% and the last 10 min for attempts. 

Warm up

2 min cardio, then 2 rounds of:
5 per side world's greatest stretch
5 kang squats
5 samson stretches per side
10 per side single leg glute bridges

Back Squat

Take 20 min to find a 2 reps max back squat
Suggested build up:
5 reps at 50%
3 reps at 60%
3 reps at 70%
3 reps at 75%
2 reps at 80%
2-3 singles building to ~90%
Then attempt a 2RM.
Use the first 10 min to warm-up to about 80-90% and the last 10 min for attempts. 

** VOLUME DELOAD WEEK **

Warm up

3 rounds
5/side thoracic extensions in squat
5 Cuban presses with 2.5/5 lbs plates in each hand
5 strict toes to bars / hanging knee raises

Upper Body Strength

Part A - Bench press
3x5
Part B - Weighted pullups
3x5

Conditioning

Community WOD (EVF360 & Crossfit)

30 min partner AMRAP, one partner working at a time, performd as "you-go-I-go" each movement:
10 rounds of:
8 chest to bar pullups
10/8 cal row
8 alternating single DB devil presses 50/35 lbs
-- then 10 rounds of:
8 handstand pushups
10 toes to bars
8 wall balls 20/14 lbs

Note: If you complete the 10 rounds of the second section, start from the top.

Olympic lifting

Part A
Overhead squats
4x3

** VOLUME DELOAD WEEK **

Warm up

4 rounds:
10 cossack squats
10 no pushup burpees
10 alternating single KB single leg RDL

Deadlift

Every 2:30 min for 6 rounds:
1 deadlift at 90%
Use our most recent or estimated 1RM - See your logs in SugarWOD
** After each set of deadlift, perform 6 single DB bench presses per side. Hold only one dumbbell.

Conditioning

** VOLUME DELOAD WEEK **

Warm up

6 min AMRAP:
5 bootstrap squats
5 pronated snow angels
10 alternating plank extensions
10 alternating lunges with twist

Snatch

Part A - Hang Power Snatches
3x[1 hang power snatch from below knee + 1 hand power snatch from above knee]
Start at around 80% of your recent 1RM snatch, then increase if possible.

Part B - Snatches
3x2
Start at around 80% of your recent 1RM snatch, then increase if possible - Drop and reset between reps

** VOLUME DELOAD WEEK **

Warm up

2 min cardio machine of choice, then:
2 rounds of:
10 air squats
10 good mornings
10 box step ups
10 hang muscle cleans
10 hang power snatches

Endurance

** VOLUME DELOAD WEEK **

Warm up

3 rounds:
10/side single arm KB swings 
5/side single KB thrusters
5/side windmills 
5 scap pullups

Overhead Press & Push Jerk

Part A - Shoulder Presses
Every 90 sec for 5 rounds:
1 shoulder press
Start on your first set at around 80% and build to heavy singles.

Part B - Push Jerks
Every 2 min for 4 rounds:
1 push jerk
Start on your first set at around 80% of your recent C&J 1RM and build to heavy singles.