Warm up
Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
20 sec dead hang
10 alternating cossack squats
10 DB z-presses (light)
5 muscle cleans
Clean & Jerks
Clean & Push Jerks
5 sets of 4
Load: 50-60%
Note: Drop and reset between reps. Power or squat cleans.
Conditioning
For time:
10 burpees
20 box jumps over 24/20 in
30 wall balls 14/10 lbs
400m run
30 wall balls 14/10 lbs
20 box jumps over 24/20 in
10 burpees
Time cap: 14 min
Note: the objective on this wod is to stay with smooth transitions and pace, with unbroken wall balls
EVF360
Part A
18 min to complete 4-5 rounds of the following, for max load:
10/side half kneeling bottom up KB presses
2 Turkish getups per arm
10 unbroken double KB push presses
5 seated box jumps
Part B
For time:
10 burpees
20 box jumps over 24/20 in
30 wall balls 14/10 lbs
400m run
30 wall balls 14/10 lbs
20 box jumps over 24/20 in
10 burpees
Time cap: 14 min
Note: the objective on this wod is to stay with smooth transitions and pace, with unbroken wall balls