Warm up
2 rounds:
20 banded face pulls
20 A-frame toe-touches
10 cal row
5 broad jumps
5 per arm KB push jerks
Clean & Jerks
Part A - Build to a moderate weight over 4 sets of the following complex with good mechanics:
1 clean pulls + 1 power clean + 1 push jerk
Part B - 4x2 at 80% across
Drop and reset between reps
Aerobic Capacity
4 rounds for time
20/15 cal row
15 burpees
20 wall balls 20/14 lbs
Time cap: 18 min
EVF360
Part A
4 sets for load and quality:
10 kettlebell goblet squats
Plank with alternating leg lifts (10-12 per leg)
10 seated DB hang clean and presses
Part B
18 min AMRAP:
400m run
15 American KBS 24/16 kg
10 pushups