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
For time, 21-15-9 reps of:
Hang power cleans 95/65 lbs
Lateral burpees over bar
-- then: 21-15-9 reps of:
Push presses 95/65 lbs
Box jumps 24/20 in
-- rest 2 min, then: 12-9-6 reps of:
Clean and jerks 155/105 lbs
Burpee box jumps 24/20 in
Time cap: 18 min including rest
Note: the lighter weight in the first part should allow you to keep rounds under 2 sets
Accessory Strength
16 min to perform 3-4 rounds of:
30 sec per side Pallof press hold
100 ft. sandbag carry AHAP
30 sec plate truck driver
10 alternating DB renegade rows
EVF360
Part A
2 rounds of:
4 min AMRAP ladder, 3-6-9-....:
Double DB hang power cleans 50/35 lbs
Burpees
-- rest 1 min then, 4 min AMRAP ladder, 3-6-9-....:
Double DB push presses 50/35 lbs
Box jumps 24/20 in
-- rest 1 min then go back to the first AMRAP, resetting at 3 reps
Part B
14 min to perform 3-4 rounds of:
30 sec per side Pallof press hold
50 ft. per side single side farmer's carry [KB, DB, Farmer's handle] AHAP
30 sec plate truck driver
10 alternating DB renegade rows