Warm up

Coach’s choice

Partner WOD

Partner WOD – for time:

50 Deadlifts 135/95 lbs

20 Syncro Burpees

20 Shoulder-to-overhead 135/95 lbs

60 Front squats 115/75 lbs

20 Syncro Burpees

30 Hang Power Clean 115/75 lbs

70 Front Rack Reverse Lunges 95/65 lbs

20 Syncro Burpees

40 Hang Snatches 95/65 lbs

80 Thrusters 75/45 lbs

20 Syncro Burpees

40 Shoulder-to-overhead 75/45 lbs

Split the reps on the barbell movements as desired between partners. One partner working at a time on the barbell movements, both partners on the burpees

EVF360

Partner WOD – for time:

50 double KB Deadlifts 24/16 kg

20 Syncro Burpees

20 double KB shoulder-to-overhead 24/16 kg

60 double KB front squats 24/16 kg

20 Syncro Burpees

30 double KB Power Clean 24/16 kg

70 double KB Front Rack Reverse Lunges 95/65 lbs

20 Syncro Burpees

40 double KB Snatches 24/16 kg

80 double KB thrusters 24/16 kg

20 Syncro Burpees

40 double KB shoulder-to-overhead 24/16 kg

Split the reps on the KB movements as desired between partners. One partner working at a time on the KB movements, both partners on the burpees

Olympic lifting

Snatch high pull from 12″ blocks 5×3

Time cap: 12 min

Power snatch from 12″ blocks 3×3

Time cap: 16 min

Tempo power snatches 5×2

5 seconds pull to above the knee, then speed up

Time cap: 13 min

Snatch grip deadlifts 3×2

at 110%

Time cap: 8 min