Warm up
1 min pigeon strecth per side, then:
3 rounds, with an empty barbell:
5 hang clean & jerks
5 pause front squats
10 front rack lunges
Cleans
Every 90 sec for 10 rounds:
2 hang power cleans ATK + 1 hang power cleans BTK
Keep the weight between 60-75%, this is technique/positional work
Conditioning
4 rounds for time:
20 Cal row
10 Devil Presses 50/35 lbs
Time cap: 15 min
EVF360
Part A
8 min AMRAP:
12 burpee box jumps 24/20 in
12 DB hang power cleans 50/35 lbs
-- rest 2 min
8 min AMRAP:
200m run
6 DB hang squat cleans 50/35 lbs
Part B
4 rounds for time:
20 Cal row
10 Devil Presses 50/35 lbs
Time cap: 15 min