Warm up
2 rounds:
10 band pull aparts
8 alternating single arm DB hang C&J
6 pull-ups
4 V-ups
Cleans
Every 90 sec for 10 rounds:
2 hang power cleans BTK + 1 power clean
Keep the weight between 60-75%, this is technique/positional work
Conditioning
Every 2 min on the minute, for 8 rounds, each for time:
8/6 cal row
8 burpee box jumps over 30/24 in
8 cleans 115/80 lbs
-- rest the remainder of each interval
EVF360
Part A
16 min alternating EMOM:
8 double DB hang squat cleans 50/35 lbs
1 min plank hold on DBs
8 double DB Romanian Deadlifts
12 V-ups
Part B
Every 2 min on the minute, for 8 rounds, each for time:
8/6 cal row
8 burpee box jumps over 30/24 in
8 med ball cleans 20/14 lbs
-- rest the remainder of each interval