Warm up
Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
20 sec dead hang
10 alternating cossack squats
10 DB z-presses (light)
5 muscle cleans
Clean & Push Jerks
4 at 62.5%
3 at 72.5%
2 at 77.5%
2 at 82.5%
3 at 77.5%
4 at 72.5.%
Note: Touch and go reps, slightly heavier than last week.
Conditioning
For time:
800m run
15 thrusters 95/65 lbs
400m run
10 thrusters 135/95 lbs
200m run
5 thrusters 155/105 lbs
Time cap: 16 min
Scaling: Loads should allow for thrusters to be unbroken in the first round, and 2 sets in the other rounds.
EVF360
Part A
16 min alternating EMOM:
6 double DB power clean and jerks 50/35 lbs
12/10 cal ski
12 burpees to plate
12 med ball slams 20/14 lbs
Note: med balls should only be slammed on crash pads, not directly to the ground.
Part B
For time:
800m run
21 double DB thrusters 50/35 lbs
400m run
15 double DB thrusters 50/35 lbs
200m run
9 double DB thrusters 50/35 lbs
Time cap: 16 min