Warm up

3 rounds:
12 alternating single leg glute bridges
6 power position muscle cleans (empty BB)
6 front squats (empty BB)
30 sec dead hang

Front Squats

Warm up

3 rounds:
5/arm DB windmills
5/arm single arm DB swings
5/arm single DB push presses
3/arm DB snatches
30 high knees

Skills & Pulling Strength

Warm up

3 rounds:
20 band pullaparts
5 inch worms
10 bent over plate Y raises
5 no pushup burpees

Overhead Squats

5x5, building up to a challenging set for the day

Warm up

3 rounds:
5 per arm thoracic rotations in squat
5 hang clean & jerks with an empty barbell
5 pause front squats with an empty barbell

Clean & Jerks

Warm up

6 min AMRAP:
2 inch worms
5 KB sumo DL high pulls
10/8 cal row

Cleans

Community WOD (EVF360 & Crossfit)

32 min partner AMRAP, in teams of 2, one partner working at a time, except for the running:
Buy-in: 3 rounds of:
500m run (1 lap around the block)
40 wall balls 20/14 lbs

Warm up

3 rounds:
5/side banded lateral monster walks
5 empty BB behind the neck thrusters
5 hang power snatches from BTK

Snatch

Warm up

6 min AMRAP:
6 alternating single DB shoulder to overheads
10 jumping squats
14 band pull aparts

Split jerks

Warm up

3 rounds:
5 burpee pull ups
10 cal machine (row/bike/ski)
10 alternating single DB power cleans

Endurance

Warm up

3 rounds:
10 alternating lunges with twists
12 alternating plank extensions
10 empty BB good mornings
5 pullups

Deadlift & Bench Press (30 min)