Warm up
2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 alternating cossack squats (assisted with rig if needed)
10 squat jumps
Then, 1 min of ski, bike or row
Then barbell warm up
Clean & Clean Pulls
Part A - 3 sets of 3 muscle cleans
Part B - 5 sets of 3 power cleans from 12" blocks
Part C - 3 sets of 5 clean high pulls at around 70% of 1RM
Conditioning
16 min alternating EMOM:
12 double KB front lunge steps 24/16 kg
12/10 cal row
6 chest to bar pullups + 6 pullups
12 burpees to plate
EVF360
Part A
Every 4:00 min for 5 rounds:
10 double DB hang power cleans 50/35 lbs
10 line facing broad jumps 5 ft. (see demo)
10/8 cal row
10 double DB burpee power cleans 50/35 lbs
10 V-ups
-- rest the remainder of the interval
Part B
16 min alternating EMOM:
12 double KB front lunge steps 24/16 kg
12/10 cal row
6 chest to bar pullups + 6 pullups
12 burpees to plate