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
Every 2 min for 3 rounds:
2 hang cleans + 1 front squat + 3 jerks
-- then, every 2 min for 3 rounds:
3 hang cleans + 2 jerks
-- then, every 2 min for 3 rounds:
3 hang squat cleans + 1 jerk
Conditioning
3 rounds of 3:00 min AMReps:
400m run
Max reps clean and jerks in the remaining time
-- rest 1 min between rounds
Load: round 1 at max load of today's complex, round 2 at 90% of today's complex, round 3 at 80%
EVF360
Part A
Every 4 min for 5 rounds, perform for load and quality:
1 box jump over followed by 3 broad jumps for distance
10 seated double DB shoulder presses
10 double KB front squats
1 min plank hold
Part B
15 min AMRAP:
200m run
12 double DB deadlifts 50/35lbs
200m run
12 double DB hang power cleans 50/35lbs
200m run
12 double DB shoulder to overheads 50/35lbs