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 power cleans, starting around 60% and increasing
-- rest 1 min, then
3 min EMOM:
1 power clean + 1 hang power clean from below the knee + 1 hang power clean from above the knee
-- rest 1 min, then
3 min EMOM:
3 split jerks
-- rest 1 min, then
3 min EMOM:
3 clean and jerks
Conditioning
5 rounds for time:
15 push presses 115/80 lbs
15 box jumps 24/20 in
Time cap: 14 min
EVF360
Part A
Tabata Plate Russian twists
-- rest 1 min
Tabata plate ground to overheads
-- rest 1 min
Tabata plate overhead lunges
-- rest 1 min
Tabata rowing
Part B
5 rounds for time:
15 double KB push presses 20/12 kg
15 box jumps 24/20 in
Time cap: 14 min