Warm up
3 rounds of:
10 KB deadlifts
10 good mornings
200m row
Deadlift + Pulling Strength
Part A1 - Deadlift 7x2, building to 85%+
Part A2 - Weighted ring rows 7x5
Conditioning
3 rounds for time:
400m run
15 power snatches 75/55 lbs
10 double DB box steps over 50/35 lbs, 24/20 in
Time cap: 16 min
EVF360
Part A
5 rounds for quality and load:
8 per leg Bulgarian split squats
8 weighted ring rows
8 double DB deadlifts
30 sec double KB front rack march steps
Time cap: 20 min
Part B
3 rounds for time:
400m run
20 alternating DB snatches 50/35 lbs
10 double DB box steps over 50/35 lbs, 24/20 in
Time cap: 16 min