Warm up
2 min cardio of choice or 400m run, then, 3 rounds of:
10 walking lunges
20 sec dead hang
5 muscle cleans
5 front squats
Clean Complex
Take 15 min to find a max load of the following clean complex:
1 power clean + 1 hang power clean + 2 front squats + 1 hang squat clean
Compare to Sept. 14th
Conditioning
5 rounds for time:
20/16 cal row
10 alternating single DB hang clean and jerks 50/35 lbs
5 bar muscle ups
Time cap: 16 min
Scaling: swap the bar muscle ups for 10 chest to bar pull ups or 15 ring rows
EVF360
Part A
Every 4 min for 5 rounds, each for time:
8 double DB front squats 50/35 lbs
8 double DB hang power cleans 50/35 lbs
8 double DB deadlifts 50/35 lbs
8 burpees
16 jumping lunges
-- rest the remainder of the interval
Part B
5 rounds for time:
20/16 cal row
10 alternating single DB hang clean and jerks 50/35 lbs
5 bar muscle ups
Time cap: 16 min
Scaling: swap the bar muscle ups for 10 chest to bar pull ups or 15 ring rows