Warm up
2 rounds:
10 band pull aparts
8 alternating single arm DB hang C&J
6 pull-ups
4 V-ups
Cleans
EMOM, 10 min:
1 power clean from 6" blocks
Keep the weight between 50-60%, this is technique and power work. Focus on speed with quality.
Conditioning
For time:
50-35-20 reps of:
Russian KBS 32/24 kg
Ab-mat situps
-- rest 5 min, then:
50/40 cal row
50 single DB burpee deadlifts 50/35 lbs
Goal ~22 min, no prescribed time cap.
EVF360
Part A
15 min alternating EMOM:
12 double hang DB power cleans 50/35 lbs
30 plate Russian twists
12 plate ground to overhead 45/25 lbs
Part B
For time:
50-35-20 reps of:
Russian KBS 32/24 kg
Ab-mat situps
-- rest 5 min, then:
50/40 cal row
50 single DB burpee deadlifts 50/35 lbs
Goal ~22 min, no prescribed time cap.