Warm up
Row 2 min , increasing pace
then, 2 rounds of:
10 bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings
Then, build up your back squat weight
Back Squat (20 min)
8x2 at 85%
Warm-up suggestion:
5 reps at 50%
5 reps at 60%
3 reps at 70%
2 reps at 75%
1 rep at 80%
1 rep at 82.5%
Conditioning
2 rounds for time:
20 pull-ups
30 alternating DB snatches 50/35 lbs
40/32 cal row
Time cap: 13 min
Note: We are looking for maximum 3 sets on the pullups, and 2 sets on the snatches
EVF360
Part A
18 min to perform 4-5 rounds for load and quality:
10 KB goblet hold kang squats
20 alternating Curtsy squats [weight optional, goal is mostly form and balance]
5 box drop jump broad jumps
10 outwards single leg lateral jumps per side
Part B
2 rounds for time:
20 pull-ups
30 alternating DB snatches 50/35 lbs
40/32 cal row
Time cap: 13 min
Note: We are looking for maximum 3 sets on the pullups, and 2 sets on the snatches