Warm up

3 rounds (7 min max)
10 band pullaparts
10 band passthroughs
10 wall facing squats
5 bent over plate Y raises

Tempo overhead squat

Warm up

6 min AMRAP:
20 band pullaparts
10 groiners
5 hang clusters

Clean & Jerks

Warm up

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

Banded Deadlifts

5x2 at 80%

Incline DB bench press

Community WOD (EVF360 & Crossfit)

In teams of 2, one partner working at a time, 5 rounds for time:
30 hang power cleans [BB: 95/65 lbs, DBs: 2x35/25 lbs]
30 burpees over bar / DBs
30 toes to bars
30/24 cal row

Time cap: 30 min

Warm up

3 rounds:
10 A-frame toe touches
5 PVC cuban presses
5 empty barbell hang power snatches

Snatch

Part A - Snatch (10 min)
5x1 at 90%-95% (not a max)

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

Endurance

Warm up

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

Paused overhead squat

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

2 rounds:
10 band pull aparts
8 alternating single arm DB hang C&J
6 push ups
4 supermen

Tempo bench press (31X1)

5x3 at 70-80%

Conditioning