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
Part A
Every 2 min, for 4 rounds:
5 front squats at 100% of your complex max load from last week
Alternatively, use 80% of your estimated 1RM front squat
-- 2 min transition
Part B
Every 2 min, for 4 rounds:
3 hang squat cleans from below the knee
Start around the same load as your front squat. Increase if possible throughout the 4 rounds
Conditioning
For time:
4-8-12-16-20-16-12-8-4 reps of:
Single DB box step ups 24/20 in, 50/35 lbs
Single DB push presses 50/35 lbs
V-ups
Time cap: 14 min
EVF360
Part A
20 min to perform 4-5 rounds of the following for load and quality:
10 unbroken "heavy" wall balls
10 double KB front rack squats
10 double DB bent over rows
100 ft. double KB front rack carry
Part B
For time:
4-8-12-16-20-16-12-8-4 reps of:
Single DB box step ups 24/20 in, 50/35 lbs
Single DB push presses 50/35 lbs
V-ups
Time cap: 14 min