Warm up
3 rounds:
100m row
5 inch worms with pushup
10 alternating plank extensions
5 barbell push presses
Split Jerks
20 min to find a 3RM split jerk
Warm-up suggestion:
5 reps at 40% of 1RM
5 reps at 50% of 1RM
2 reps at 60% of 1RM
then single reps at 70%, 75%, 80%, then attempt 3 reps
Conditioning
2 sets of 7 min AMRAP with buyin:
Buy-in: 1,000m/800m row, then AMRAP of:
20 American KBS 24/16 kg
10 toes to bars
-- rest 2 min between sets
EVF360
Part A
5 supersets:
10 ring dips
10 seated DB curl + Arnold presses
Note: scale the ring dips to banded ring dips or box dips.
Part B
2 sets of 7 min AMRAP with buyin:
Buy-in: 1,000m/800m row, then AMRAP of:
20 American KBS 24/16 kg
10 toes to bars
-- rest 2 min between sets