Warm up
2 min on a machine or 400m run, then:
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
4x2 at 85% across
Drop and reset between reps
Part B - Split jerks from the rack
4x2 at 85% across
Aerobic Capacity
16 min AMRAP:
400m run
20 plate ground to overheads 35/25 lbs
10 burpees
Goal: pace slightly faster than 4 min per round. Adjust the volume and/or running distance to remain in this time domain.
EVF360
Part A
4 sets for load and quality:
16 alternating weighted jumping lunges (DB Farmer's style)
20 hollow body rocks
10 double DB muscle clean and presses
20 sec wall sits immediately followed with 50 ft. broad jumps [start from the wall in the back of the room]
Part B
16 min AMRAP:
400m run
20 plate ground to overheads 35/25 lbs
10 burpees
Goal: pace slightly faster than 4 min per round. Adjust the volume and/or running distance to remain in this time domain.