Warm up
2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 alternating cossack squats (assisted with rig if needed)
10 squat jumps
Then, 1 min of ski, bike or row
Then barbell warm up
Clean & Clean Pulls
Part A - 5 sets of 3 floating power cleans - 1 inch off the floor
Part B - 3 sets of 3 clean pulls at around 110% of 1RM
Use weightlifting straps if needed for the pulls.
Note: the objectives are to improve balance and bar path in the floating clean. Apply similar mechanics to the clean pulls
Conditioning
For time:
1,000m ski
Accessory
3 rounds of the following for quality:
6/leg double KB posted single leg RDL
6/side Turkish sit-ups
6 dragonflies
Note: This accessory work is aimed at reinforcing the midline, overhead stability and hamstrings. It is accessory, focus on form.
EVF360
Part A
Every 3:00 min for 5 rounds:
10 double Kettlebell deadlifts 24/16 kg
8 double Kettlebell cleans 24/16 kg
6 double KB front rack squats 24/16 kg
Max cal row in the remaining time of each interval
-- 1 min rest between each round
Part B
For time:
1,000m ski
Part C
3 rounds of the following for quality:
6/leg double KB posted single leg RDL
6/side Turkish sit-ups
6 dragonflies
Note: This accessory work is aimed at reinforcing the midline, overhead stability and hamstrings. It is accessory, focus on form.