Warm up
6 min AMRAP:
10 band pullaparts
10 groiners
10 alternating cossack squats
5 hang clusters
Cleans
4 min EMOM: 1 squat clean at 70%
-- rest 1 min
4 min EMOM: 1 squat clean at 75%
-- rest 1 min
4 min EMOM: 1 squat clean at 80%
Conditioning
2 round of 7 min AMRAP:
8/6 cal row
4 hang squat cleans 135/95 lbs
8 burpees over bar
12 toes to bars
Max clean and jerks in the remaining time
-- rest 2 min between rounds
EVF360
Part A
15 min alternating EMOM:
15 American KBS 24/16 kg
12/10 cal ski
15 KB goblet squat
12/10 cal row
Rest
Part B
2 round of 7 min AMRAP:
8/6 cal row
8 double DB hang squat cleans 50/35 lbs
8 burpees
12 toes to bars
Max single DB devil presses in the remaining time 50/35 lbs
-- rest 2 min between rounds