Warm up
400m run, then 2 rounds of:
2 inch worms with pushups
5 power position clean pulls
5 power position muscle cleans
5 push presses
5 hang clean and split jerks
Clean & Jerks
3 min EMOM:
3 squat cleans, starting around 60% and increasing
-- rest 1 min, then
3 min EMOM:
1 squat clean + 1 hang squat clean from below the knee + 1 hang squat clean from above the knee
-- rest 1 min, then
3 min EMOM:
2 split jerks (from the ground)
-- rest 1 min, then
3 min EMOM:
2 clean and jerks
Conditioning
For time:
2 rounds of:
9 thrusters 95/65 lbs
9 pullups
-- rest 2 min, then 2 rounds of:
7 thrusters 115/80 lbs
7 chest to bar pullups
-- rest 2 min, then 2 rounds of:
5 thrusters 135/95 lbs
5 bar muscle ups
Time cap: 12 min
EVF360
Part A
16 min alternating EMOM:
6 double DB power clean and jerks 50/35 lbs
12/10 cal ski
12 burpees to plate
12 med ball slams 20/14 lbs
Note: med balls should only be slammed on crash pads, not directly to the ground.
Part B
15 min AMRAP:
12 double DB lunge steps 50/35 lbs
9 pullups
6 double DB thrusters 50/35 lbs
3 double DB devil presses 50/35 lbs