** 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

Community WOD (EVF360 & Crossfit)

In teams of 2, for time:
60 wall balls 20/14 lbs
60 pullups
60 wall balls 20/14 lbs
60 power snatches 115/75 OR 120 alternating DB snatches 50/35 lbs
60 wall balls 20/14 lbs

Warm up

2 min cardio of choice then 3 rounds of:
10 alternating single DB hang clean and strict press
5 per side half kneeling KB bottom up presses
5 Cuban presses

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
8 alternating single B devil presses
8 box jumps overs

Endurance (32 min)