Warm up
2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 bent over straight arm plate Y-raises
10 alternating cossack squats
Then, 1 min of ski, bike or row
Then barbell warm up
Clean & Jerk Complex - Benchmark
Open 21.4
Take 15 to find a max load of the following complex
1 deadlift + 1 clean + 1 hang clean + 1 split jerk
Conditioning (18 min)
3 rounds of 90 sec at each station, with 30 sec rest/transition
Station 1: Row for cal
Station 2: Ski or bike for cal
Station 3: Max double unders
EVF360
Part A
4 rounds of 4 min AMRAP:
4 devil presses 50/35 lbs
8 double DB deadlifts 50/35 lbs
12 double DB front squats 50/35 lbs
-- rest 1 min between AMRAPs, continue where you left off each round
Part B
3 rounds of 90 sec at each station, with 30 sec rest/transition
Station 1: Row for cal
Station 2: Ski or bike for cal
Station 3: Max double unders