Community WOD (EVF360 & Crossfit)

24 min partner AMRAP:

12 burpee pullups

24 deadlifts (BB: 225/155 lbs, KBs: 2×32/24 kg)

4 bar muscle ups or 12 chest to bar pullups

24 calorie row or 400m run (200m each)

Olympic lifting

Warm-up drills

2 sets

3 hang power cleans

3 low hang power cleans and push jerks

3 power cleans and split jerks

Then build to moderately heavy single clean and split jerk of ~75%

Part A

Every 2 min for 12 min, rotating through:

1 power clean + 3 push jerks + 1 split jerk

2 power cleans + 2 push jerks + 1 split jerk

3 power cleans + 1 push jerk + 1 split jerk

Weights: 65%, 70%, 75%, +5% in second round

Part B

Deficit clean pulls

3×3 at 90%

Part C

Split jerks

3×6 at 75% across

Part D

12 rounds for time:

1 power clean 155/105 lbs

3 burpees

6 alternating lunges (bodyweight)

Time cap: 11 min

Goal: 35-40 sec per round