Warm up
3 rounds:
5 per arm thoracic rotations in squat
5 hang clean & jerks with an empty barbell
5 pause front squats with an empty barbell
Clean & Jerks
Part A - Cleans (10 min)
5x1 at 90%-95% (not a max)
Part B - Jerks from the rack (7 min)
5x1 at 90%-95% (not a max)
Aerobic Capacity
3 rounds for time:
400m run
12 burpee box jumps 24/20 in
10 double DB hang power cleans 50/35 lbs
Time cap: 14 min
EVF360
Part A
5 sets for load:
5 heavy double KB front rack squats
20 alternating DB floor presses (10 per arm)
Part B
18 min AMRAP:
400m run
12 burpee box jumps 24/20 in
10 double DB hang power cleans 50/35 lbs
Goal: 4.5 rounds