Warm up

500m row, then 2 rounds:
5 inch worms with pushups
5 supermen
5 world's greatest stretch
5 snatch high pulls
5 BTN push presses
5 tempo overhead squats

Snatches

Part A - Power snatches
2 at 72.5%
2 at 77.5%
2 at 80%
Part B - Squat snatches
3x2 at 85%

Note: reference weights is estimated full snatch 1RM.

Conditioning

Warm up

Dynamic warm-up with your coach, and 10 min to practice pistol progressions:
Scaling options:
Single leg box squats (or on med ball)
Single leg box step up/down
Curtsy squats
Single leg squat with heel on plate
Single leg squat holding plate as counter balance
Pistols

Endurance

Warm up

2 min cardio, then 3 rounds of:
10 90/90 mobility moves
5 per side thoracic cage extensions
10 alternating jumping lunges
5 empty bar front squats

Clean & Jerks

Part A (~7-8 min)
Hang muscle clean & push press - 4x3 from below the knee
Part B
In 6 min, build up to a single power clean and jerk of ~80%
Then, at 6 min, every 90 sec for 4 rounds: 
2 power clean & jerks at 75%

Conditioning Benchmark

Warm up

3 rounds of:
1 min cardio
5 strict hanging leg raises 
5 inch worms + scap pushups
5 per side single KB suitcase deadlifts

Banded Deadlift

Every 3 min for 5 rounds:
4 banded deadlifts ~70%
immediately followed by 3 broad jumps for distance
-- rest as needed between the supersets

Note: alternatively, use 85% of your recent deadlift 5RM.

Banded deadlift setup: https://www.youtube.com/watch?v=cmYG-tfNCfk

Warm up

2 rounds of:
1 min cardio of choice
5 cobra pushups
5 per side KB bottom up presses
5 strict hanging knee raises

Bench Press

Every 2 min for 8 rounds:
3 bench presses at 70%

Conditioning

5 rounds for time:
50 double unders
20 alternating jumping lunges
XX double dumbbell shoulder to overhead 50/35 lbs **
-- rest 1min between each round

** reps on DB S2OH decrease by 3 each round:
21-18-15-12-9

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time, splitting as desired:
5,000m/4,000m row
50 pullups
50 toes to bars
50 deadlifts 225/155 lbs OR 100 double DB deadlifts 50/35 lbs

Time cap: 35 min

ROW360

Part A

10 rounds for distance:
30 sec row
30 sec rest
-- then 5 rounds for time of:
1 min row
1 min rest
-- then, for time:
1,000m row

Part B

Warm up

Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
10 alternating cossack squats
10 alternating box step ups
5 plate squats with press out

Tempo Back Squat

Every 3 min for 5 sets:
4 tempo back squats at 33X1 tempo
Note: Stay around 65% and focus on tempo and speed coming up

Conditioning

18 min AMRAP:
18/15 cal row
18 single DB hang clean and jerks 50/35 lbs
9 handstand pushups
9 burpee box jumps 24/20 in

Warm up

500m row, then 2 rounds:
5 inch worms with pushups
5 supermen
5 world's greatest stretch
5 snatch high pulls
5 BTN push presses
5 tempo overhead squats

Snatches

Part A - Power snatches
3 at 67.5%
3 at 72.5%
3 at 77.5%
Part B - Squat snatches
3x2 at 82%-85%

Note: reference weights is estimated full snatch 1RM.

Conditioning

Warm up

Dynamic warm-up with your coach

Endurance

Benchmark - XENOM fitness event 5
For Time:
2,000m ski
3,000m run

Time cap: 40 min
Note: The first XENOM Global competition is kicking off in Dallas in 2 weeks. See XENOM Global website for more details: https://www.xenom.global/events/event-005

Gymnastics skills

Warm up

2 min cardio, then 3 rounds of:
10 90/90 mobility moves
5 per side thoracic cage extensions
10 alternating jumping lunges
5 empty bar front squats

Clean & Jerks

Part A (~7-8 min)
Muscle clean & push press - 4x3
Part B
In 6 min, build up to a single power clean and jerk of ~80%
Then, at 6 min, every 90 sec for 4 rounds: 
3 power clean & jerks at 70%

Conditioning