Community WOD (EVF360 & Crossfit)

30 min AMReps, teams of 2, one partner working at a time:

30 hang squat cleans (BB: 95/65 lbs – DBs: 2×40/25 lbs)

40 wall balls 20/14 lbs

50 power snatches (BB: 95/65 lbs, DB: alternating single DB of 50/35 lbs)

60 wall balls 20/14 lbs

70/64 cal row

60 wall balls 20/14 lbs

50 power snatches (BB: 95/65 lbs, DB: alternating single DB of 50/35 lbs)

40 wall balls 20/14 lbs

30 hang squat cleans (BB: 95/65 lbs – DBs: 2×40/25 lbs)

Then, in the remaining time, max calories on the rower

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 squat clean + 3 push jerks + 1 split jerk

1 squat clean + 2 push jerks + 1 split jerk

1 squat clean + 1 push jerk + 1 split jerk

Weights: Waves 72.5%, 77.5%, 82.5%, +5% in second round. Must be completed unbroken.

Part B

Deficit clean deadlifts – 2″ deficit

3×3 at 120% of 1RM clean

Note: Set yourself up as for a clean starting position, not a traditional deadlift. Use straps if needed.

Part C

Split jerks

3×3 at 84% across

Part D

3 rounds for max reps, 1 min per station, performed “Fight gone bad” style:

Shoulder to overheads 115/80 lbs

Alternating single DB power cleans 50/35 lbs

Calories on skier

Rest

Note: the DB power cleans are from the ground!