Warm up

3 rounds of
1 min cardio
5 strict hang leg raises
5 scap pullups
5 per side single KB suitcase deadlifts

Deadlift

Warm up

2 min cardio of choice, then 2 rounds of:
5 90/90 each way
5 world's greatest stretch each side
5 per side single KB front rack squats
5 per side single KB push presses

Warm up

2 min cardio of choice, then 3 rounds of:
5 inch worms with pushups
5 high hang snatch high pulls
5 high hang muscle snatches
5 overhead squats

Snatch Work

Community WOD (EVF360 & Crossfit)

25 min partner workout for max load lifted and max distance rowing
Partner 1 (time keeper): 1 full round of:
9 box jumps 24/20 in
6 v-ups
3 power movement "to-shoulder" **

** DELOAD WEEK **

Warm up

2 min cardio of choice then 3 rounds of:
5 plate Da Vinci raises
5 snow angels
5 ring rows
10 plank shoulder taps

Shoulder Press

** DELOAD WEEK **

Warm up

2 rounds of:
200m run
10 alternating box step ups
5 worlds greatest stretch per side

Back Squat

** DELOAD WEEK **

Warm up

2 min cardio of choice, then 2 rounds of:
5 box jumps
5 v-ups
5 burpees
5 wall balls
5 American KBS

Endurance

** DELOAD WEEK **

Warm up

3 rounds of:
1 min cardio of choice
10 alternating lunges with samsone stretch
10 single KB suitcase deadlifts (5/side)
10 alternating KB plank pullthoughs

** DELOAD WEEK **

Warm up

2 rounds of:
1 min cardio of choice
5 high hang muscle cleans
5 shoulder presses
5 front squats
5 hang power clean and jerks

Clean & Jerk Complex

Warm up

400m run, then 3 rounds of
5 inch worms with pushups
5 high hang snatch high pulls
5 high hang muscle snatches
5 behind the neck push presses

Snatch Work