Warm up
3 rounds of:
10 banded shoulder dislocates / passthroughs
10 scap pushups
200m row
10 empty-bar strict press
Strict Press & Push Press
6 supersets of 3 shoulder presses followed with 3 push presses
Build to a heavy superset, with the same load on both lifts within a superset
Conditioning
10 min AMRAP with buy-in:
Buy-in: 1,000m run (2 laps around the block)
Then, in the remaining time, AMRAP:
5 power cleans 135/95 lbs
10 alternating DB snatches 50/35 lbs
EVF360
Part A
4 rounds for load and quality:
10 double KB push presses
1 KB Turkish getup per side
10 "push press" wall balls
10 weighted handing knee raises
Time cap: 18 min
Part B
10 min AMRAP with buy-in:
Buy-in: 1,000m run (2 laps around the block)
Then, in the remaining time, AMRAP:
10 alternating single DB power cleans 50/35 lbs
10 alternating DB snatches 50/35 lbs