Warm up

Row/ski/bike for 2 min, then snatch Bergeron warm up with your coach

Olympic lifting and conditioning

On a continuous running clock:

from 0:00 to 12:00, every 90s (8 rounds):

3 snatch grip deadlifts + 2 hang power snatches + 1 snatch

from 12:00 to 24:00, EMOM:

1 snatch

from 24:00 to 26:00, rest

from 26:00 to 38:00, AMRAP:

6/arm KB cleans 24/16 kg

12 hang power snatches 75/55 lbs

18 pull ups

** keep the weight moderately light on the snatch if you are coming to test your crossfit total on Saturday

EVF360

On a continuous running clock:

from 0:00 to 10:00, AMRAP:

6 KB burpee deadlifts

6 KB sumo deadlift high-pulls

12 abmat situps

from 10:00 to 12:00, rest.

from 12:00 to 22:00:

Row for distance

from 22:00 to 24:00, rest

from 24:00 to 36:00, AMRAP:

6/arm KB cleans 24/16 kg

12 alternating DB snatches 50/35 lbs

18 pull ups / ring rows