Warm-up & skills

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

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

Community WOD (EVF360 & Crossfit)

In teams of 2, for time:
80/64 cal row
-- then 8 rounds of:
10 thrusters
10 burpee box jumps 24/30 in
-- then:
80/64 cal row
-- then:
-- then 8 rounds of:

Warm up

2 min cardio of choice then 3 rounds of:
10 alternating single DB hang clean and strict press
5 straight arm plate raises
5 snow angels

Shoulder Press

Warm up

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

Back Squat

Warm up

3 rounds of:
200m row
5 hang muscle clean and jerks
15 double unders
5 burpees

Endurance

Warm up

3 rounds of
1 min cardio
5 strict hang leg raises
10 alternating lunges with samsone stretch

Deadlift

Warm up

2 min cardio of choice, then 2 rounds of:
15 sec dead hang
5 high hang muscle cleans
5 shoulder presses
5 front squats
5 hang power clean and jerks

Clean & Jerk Complex