Warm up
3 rounds:
12 alternating cossack squats (6/leg - hold the rig if necessary)
8 alternating high box step ups
6 banded good mornings
20 sec dead hang
Paused Front Squats
5x5 at 40% with 3 sec pause at the bottom
Lunges
3 sets of:
Level 1 - 10 alternating pistol squats to box
Level 2 - 10 pistol squats
Conditioning
Every 3 min for 4 rounds:
5 power cleans 95/65 lbs
10 burpees over bar
15 wall balls 20/14 lbs
EVF360
Part A
4 rounds for load and quality:
10 double KB front squats
100 ft. double KB/DB front rack carry
5 broad jumps for distance
30 wall sit hold
Part B
Every 3 min for 4 rounds:
5 double DB power cleans 35/25 lbs
10 burpees
15 wall balls 20/14 lbs