Warm up
2 min cardio of choice then 3 rounds of:
10 A-frame toe touches
5 PVC cuban presses
5 empty barbell hang power snatches
Shoulder Press
Calculate a reference weight which is 105% of your recent 2RM shoulder press from the previous cycle. Using this as the reference, perform:
3 shoulder presses at 70% of the reference weight
3 shoulder presses at 80% of the reference weight
Max reps shoulder presses at 90% of the reference weight
Note: the last set should be to failure, i.e. when form breaks up or when you cannot get to full extension anymore. Aim for 3+ reps.
Split Jerks
From the rack, split jerk 5x1 within 80-85% of C&J max
Conditioning
3 rounds for time:
400m run
20 alternating single DB hang clean and jerks 50/35 lbs
5 muscle ups
Time cap: 15 min
Note: Scale the muscle ups to 10 chest to bar pullups
EVF360
Part A
15 min to perform 3-4 rounds of:
8 DB bench presses
8 double KB push presses
8 DB bent over rows
8 bent over DB rear flyes
Part B
3 rounds for time:
400m run
20 alternating single DB hang clean and jerks 50/35 lbs
10 chest to bar pullups
Time cap: 15 min