9am Crossfit total

10am Community WOD (EVF360 & Crossfit)

In teams of 2, 40 rounds for time:

1 wall walk

2 power snatches (BB: 95/65 lbs, DB: 2×35/25 lbs)

4 overhead lunges (BB: 95/65 lbs, DB: 2×35/25 lbs)

Partners alternate full rounds

Time cap: 32 min

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

12 min to find a 1RM of the following complex:

1 clean + 1 push jerk + 1 split jerk

Part B

Clean pulls

3×2 at 110% of 1RM clean

Part C

Press in split

3×5 per side

Part D

For time:

10 clean and jerk 155/105 lbs

30/24 cal row

10 clean and jerk 135/95 lbs

20/16 cal row

10 clean and jerk 95/65 lbs

10/8 cal row

Time cap: 12 min