Warm up

2 rounds:
4 high box step ups
6 snow angels
8 single leg glute bridges per leg
10 empty barbell front squats

Olympic lifting – Clean & Jerk

Warm-up to a squat clean and jerk at 80-85%, then, 2 rounds of:
Every 15 sec for 4 sets:
1 squat clean and jerk at 80%
Rest 30 sec, then, every 15 sec for 4 sets:
1 squat clean and jerk at 75%
Rest 30 sec, then, every 15 sec for 4 sets:
1 squat clean and jerk at 70%
— this complete the first round, rest 2 min then repeat

Open WOD

Open WOD 17.2-ish
12 min AMRAP:
2 rounds:
16 alternating double DB front rack lunges 50/35 lbs
16 toes to bars
8 double DB power cleans 50/35 lbs
— then
2 rounds:
16 alternating double DB front rack lunges 50/35 lbs
16 bar muscle ups
8 double DB power cleans 50/35 lbs
— Start from the top if you complete the 2 rounds with the bar muscle ups.
Open WOD 17.2 scaled -ish
12 min AMRAP:
2 rounds:
16 alternating double DB front rack lunges 50/35 lbs
16 hanging knee raises
8 double DB power cleans 35/20 lbs
— then
2 rounds:
16 alternating double DB front rack lunges 50/35 lbs
16 pullups
8 double DB power cleans 35/20 lbs
— Start from the top if you complete the 2 rounds with the bar muscle ups.

EVF360

Part A
Every 2:30 min for 6 rounds:
30 Russian KBS 24/16 kg
20 ab-mat situps

Part B
12 min AMRAP:
2 rounds:
16 alternating double DB front rack lunges 50/35 lbs
16 toes to bars
8 double DB power cleans 50/35 lbs
— then
2 rounds:
16 alternating double DB front rack lunges 50/35 lbs
16 pullups
8 double DB power cleans 50/35 lbs
— Start from the top if you complete the 2 rounds with the bar muscle ups.