** 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

** 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

** 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

** VOLUME DELOAD WEEK **

Warm up

2 rounds:
4 high box step ups
6 no-pushup burpees
8 alternating bird dogs
10 gorilla jump squats

Back Squat

Warm up

3 rounds
5/side thoracic extensions
5 Cuban presses with 2.5/5 lbs plates in each hand
5 ring rows
5 cal ski

Upper Body Strength

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, splitting as desired:
40 handstand pushups
50/40 cal row
40 burpees over bar / DBs
60 back squats [BB: 115/80 lbs, 2 DBs: 50/35 lbs]
40 handstand pushups

Warm up

2 rounds:
250m row
10 jumping good mornings
20 forward-backward bunny hops
20 lateral bunny hops

Deadlift

Warm up

2 rounds:
5 fire hydrants per side
5 high box step ups per side
5 cal ski erg
5 inch worms with push-up

Clean

Warm up

3 rounds:
50 jumping jacks
5 yoga pushups
10 kip swings

Endurance

Warm up

3 rounds:
5 inch worms with pushup
10 alternating plank extensions
10 barbell push presses

Overhead Press & Push Jerk