Warm up
3 rounds:
12 alternating single leg glute bridges
6 power position muscle cleans (empty BB)
6 front squats (empty BB)
30 sec dead hang
Front Squats
Every 2:30 min for 4 rounds, perform:
3 reps at 88% of 1RM front squat
Lunges
3 sets of 10 alternating weighted jumping lunges - DB farmer's style
Conditioning
12 min AMRAP:
30 double unders
15 ring dips
10 deadlifts 225/155 lbs
Goal: 4+ rounds
EVF360
Part A
20 min to perform 4-5 rounds for load and quality:
10 heels elevated KB goblet squats (heels on 25 lbs plate)
10 alternating weighted jumping lunges - DB farmer's style
10 double KB front rack hold good mornings
10 alternating KB goblet hold box step ups
Part B
12 min AMRAP:
30 double unders
15 double Russian KBS 20/12 kg
10 ring pushups