Warm up

2 rounds of:

5 scap pushups

5 wall/floor slides

— then 3 rounds of:

5 empty bar hang squat cleans

5 empty bar split jerks

Front Squat + Jerk

For load, from the rack:

4 front squats + 5 jerks

4 front squats + 4 jerks

4 front squats + 3 jerks

4 front squats + 2 jerks

4 front squats + 1 jerk

Rest as needed between sets. Start higher than 60% of your Clean % Jerk max and build up. Use last week’s weight to assess where to start. There is one less front squat on these complexes than last week.

Split jerk or push jerks

Open style WOD

Crossfit open 13.2:

10 min AMRAP:

5 shoulder to overheads 115/75 lbs

10 deadlifts 115/75 lbs

15 box jumps 24/20 in

EVF360

Three part workout, rest 2 min between parts.

Part A

10 min AMRAP ladder:

10 wall balls 20/14 lbs

10 cal row

12 wall balls 20/14 lbs

12 cal row

14 wall balls 20/14 lbs

14 cal row

— continue adding 2 reps to each movement until the clock is up.

Part B

Crossfit open 13.2 – DB version:

10 min AMRAP:

5 double DB shoulder to overheads 50/35 lbs

10 double DB deadlifts 50/35 lbs

15 box jumps 24/20 in

Part C

10 min alternating EMOM:

10 double DB power cleans 50/35 lbs

10 double DB front rack lunges 50/35 lbs