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 3 rounds:
5 front squats at 105% of your complex max load from week 1
Alternatively, use 84% of your estimated 1RM front squat
-- 2 min transition
Part B
Every 2 min, for 5 rounds:
1 power clean + 1 hang power clean + 1 front squat + 2 hang squat cleans
Note: Today's complex is slightly more challenging than the benchmark from week 1. Refer to your load and test out a challenging weight
Conditioning
Every 4 min for 3 rounds:
10 handstand pushups
15 hang power cleans 75/55 lbs
20/16 cal row
15 hang power cleans 75/55 lbs
10 handstand pushups
-- rest the remainder of the interval
Scaling: perform pike pushups instead of HSPU.
EVF360
Part A
18 min alternating EMOM (3 rounds):
12/10 cal ski
10 double DB squat cleans 50/35 lbs
100 ft. double KB front rack carry 24/16 kg
16 alternating DB renegade rows 50/35 lbs
20 alternating single leg V-ups
Rest
Part B
Every 4 min for 3 rounds:
10 handstand pushups
15 Russian KBS 32/24 kg
20/16 cal row
15 Russian KBS 32/24 kg
10 handstand pushups
-- rest the remainder of the interval
Scaling: perform pike pushups instead of HSPU.