Warm up
2 min cardio machine of choice, then 2 rounds of:
5 per arm thoracic rotations in squat
5 hang clean & jerks with an empty barbell
5 pause front squats with an empty barbell
Barbell cycling & Conditioning
5 rounds of 2 min AMReps:
5 TnG power clean 125/85 lbs
15/12 cal machine
5 shoulder to overheads 125/85 lbs
Max handstand pushups in the remaining time
-- rest 2 min between rounds
Accessory
Every 4 min for 4 rounds, perform:
6 DB bent over rows
12 DB Romanian DL
15 banded rotations per side
EVF360
Part A
5 rounds of 2 min AMReps:
5 double DB power clean 50/35 lbs
15/12 cal machine
5 double DB shoulder to overheads 50/35 lbs
Max handstand pushups in the remaining time
-- rest 2 min between rounds
Part B
Every 4 min for 4 rounds, perform:
6 DB bent over rows
12 DB Romanian DL
15 banded rotations per side