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 & Squats
Part A
Every 90 sec for 3 rounds:
3 high hang muscle cleans (mid-thighs)
-- Immediately into part B:
Every 2 min, for 5 rounds:
1 power clean + 5 front squats
Light to moderate load, focus on speed out of the bottom.
Conditioning
15 min AMRAP:
10 American KBS 24/16 kg
10 toes to bars
200m run
EVF360
Part A
20 min alternating EMOM (4 rounds):
12 alternating single DB power cleans 50/35 lbs
100 ft. double KB farmer's carry 24/16 kg
12/10 cal row
Max plank hold
12 KB goblet squats 24/16 kg
Part B
15 min AMRAP:
10 American KBS 24/16 kg
10 toes to bars
200m run