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

Community WOD (EVF360 & Crossfit)

Community Hero WOD - "Kev"
With a partner, complete as many rounds as possible in 26 mins of:
6 Deadlifts (BB: 315/205 lbs; KB: 2x32/24 kg) (each)
9 Synchronized Bar Facing Burpees

Warm up

2 rounds:
5/side KB halo
5/side KB sots press
5/side KB thrusters
5 gorilla jumps

Snatch

Part A - Snatch (15 min)
4x2 at 90% across
Drop and reset between reps

Warm up

2 rounds:
5/side lateral banded monster walk steps
5 frog hops
5/leg single leg glute bridges
15 sec dead hang

Front Squats

Warm up

General dynamic warm-up from your coach

Endurance

Warm up

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

Paused overhead squat