Warm up
6 min AMRAP:
20 band pullaparts
10 groiners
5 hang clusters
Hang clean & jerks from above the knee
3x3 at 70% across
Drop and reset between reps
Hang clean & jerks from below the knee
3x3 at 70% across
Drop and reset between reps
Aerobic Capacity
Every 3 min for 6 rounds:
18/15 cal row
12 burpee box jumps 24/20 in
Max Russian KBS 24/16 kg
Note: there is no rest in between rounds.
EVF360
Part A
Every 3 min for 4 rounds:
50 ft. broad jumps
50 ft. lunges
50 ft. burpee broad jumps
50 ft. lunges
Max double DB hand clean and jerks in the remaining time 35/20 lbs
-- rest 1 min between rounds
Part B
Every 3 min for 6 rounds:
18/15 cal row
12 burpee box jumps 24/20 in
Max Russian KBS 24/16 kg
Note: there is no rest in between rounds.