Warm up
2 min cardio of choice, then 2 rounds of:
5 90/90 each way
5 world's greatest stretch each side
5 per side single KB front rack squats
5 per side single KB push presses
Clean & Jerk Complex
15 min to find a heavy load of the following complex:
3 hang squat cleans + 1 jerk
Conditioning
15 min AMRAP:
12 box jumps 24/20 in
9 burpees
6 power cleans 145/100 lbs
3 shoulder to overheads 145/100 lbs
Scaling: Adjust the load to no more than 65% of your max clean and jerk, or 80% of today's max complex
Goal: 5+ rounds
EVF360
Part A
16 min alternating EMOM:
100 ft. broad jumps (performed as 4x25 ft.)
10 alternating single DB clean & jerks 50/35 lbs
20 lateral jumps over med ball
10 box jumps 30/24 in
Part B
15 min AMRAP:
12 box jumps 24/20 in
9 burpees
6 double DB power cleans 50/35 lbs
3 shoulder to overheads 50/35 lbs
Goal: 6+ rounds