Warm up
3 rounds of:
12 alternating single leg V-ups
6 hang cleans
12 alternating shoulder taps
6 overhead squats
**Build up on weight throughout
Barbell cycling & Conditioning
For time:
500m/400m row
50 hang power cleans 115/80 lbs
50 pullups
50 snatches 115/80 lbs
500m/400m row
Time cap: 28 min
Accessory
12 min alternating EMOM:
6 per leg standing hip flexion with KB
6 per side contralateral KB single leg RDL (KB held in the arm opposite the leg remaining on the ground)
8-10 strict toes to bars
20 KB plank pull throughs
EVF360
Part A
For time:
500m/400m row
50 double KB hang power cleans 16/12 kg
50 pullups
50 double KB snatches 16/12 kg
500m/400m row
Time cap: 28 min
Part B
12 min alternating EMOM:
6 per leg standing hip flexion with KB
6 per side contralateral KB single leg RDL (KB held in the arm opposite the leg remaining on the ground)
8-10 strict toes to bars
20 KB plank pull throughs