Warm up
2 rounds:
10 band pull aparts
8 alternating single arm DB hang C&J
6 push ups
4 supermen
Tempo bench press (31X1)
5x3 at 70-80%
Conditioning
For time:
30 power cleans 135/95 lbs
10 burpees over the bar
200m run
20 power cleans 155/105 lbs
10 burpees over the bar
400m run
10 power cleans 185/125 lbs
10 burpees over the bar
600m run
Time cap: 18 min
Note: scale to 50%, 60%, 70% of 1RM C&J. The first 2 rounds of power cleans should be done in 4 sets, and the last round is intended to be quick singles.
EVF360
Part A
5 sets for load and quality:
5 double DB tempo bench presses (31X1)
10 DB pullovers
5 strict pullups
Part B
15 min AMRAP:
20 double DB power cleans 50/35 lbs
200m run
20 burpees over DB
Goal: Aim for 3:30 per round.