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 - Week 2
Every 2 min for 6 rounds, perform the following complex for load:
2 deadlifts + 1 clean + 2 hang cleans + 2 split jerks
Note: This complex has 1 clean less than last week, use load from last week to calibrate the starting weight.
Conditioning
For time:
10 squat cleans 135/95 lbs
16 pull ups
8 squat cleans 155/105 lbs
16 pull ups
6 squat cleans 185/125 lbs
16 pull ups
4 squat cleans 205/145 lbs
16 pull ups
Time cap: 16 min
EVF360
Part A
20 min to perform 4 rounds of the following for load and speed:
10 weighted squat jumps (DB.KG held Farmer's style)
100 ft. per side double KB front rack offset carries (1 KB overhead, 1 KB in front rack position)
8 KB goblet hold Bulgarian split squats per side
Part B
3 sets of 4 min AMRAP ladder:
2-4-6-8... double DB hang squat cleans 50/35 lbs
2-4-6-8-... pull ups
2-4-6-8... double DB deadlifts 50/35 lbs
-- rest 2 min between rounds, restart fro 2 each AMRAP