Warm up
400m run, then 3 rounds of:
4 snow angels
4 per side thoracic cage extensions
4 inch worms + scap pushups
4 per side single KB suitcase deadlifts
Shoulder presses
5 sets of 3
Build up to a heavy set, increase from last week
Deadlifts
4 sets of 4 deadlifts (no pause)
Note: aim to increase from week 2. We will be testing a 5RM next week.
Conditioning
For time:
5 deadlifts + 5 power cleans + 5 front squats 155/105 lbs
50 double unders
5 bar muscle ups
4 deadlifts + 4 power cleans + 4 front squats 185/135 lbs
50 double unders
4 bar muscle ups
3 deadlifts + 3 power cleans + 3 front squats 205/145 lbs
50 double unders
3 bar muscle ups
2 deadlifts + 2 power cleans + 2 front squats 225/155 lbs
50 double unders
2 bar muscle ups
1 deadlift + 1 power clean + 1 front squat 245/165 lbs
50 double unders
1 bar muscle up
Time cap: 16 min
Note: Perform all deadlifts, then all power cleans, then all front squats. Scale the weight to 65%, 70%, 75%, 80%, 85%. Sub the double unders with 40 sec of practice or 75 single unders.
Perform 15-12-9-6-3 pullups instead of muscle ups
EVF360
Part A
4 rounds for load and quality:
20 KB gorilla rows
2 Turkish getups per side
10 double DB Romanian Deadlits
100 ft. per side single KB front rack carry
Part B
Every 6 min for 3 rounds, each for time:
60 double unders
30 double KBS 24/16 kg
20 single DB thrusters 50/35 lbs (10/arm)
15 double DB floor presses 50/35 lbs
10 burpees