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
4x3 at 75% of 1RM front squat
(you may use 85% of your Back Squat 3RM tested last week to estimate your front squat 1RM if unknown)
Perform 3 seated box jumps for height after each set of front squat
Lunges
3 sets of 50 ft. double KB front rack lunges
Conditioning
For time, 9-15-21 reps of:
Toes- to bars
Power cleans 115/80 lbs
Burpees over the bar
Goal: 7 min
Time cap: 10 min
Note: No more than 2-3 sets for each movement in round 2 and round 3. Adjust load and scale accordingly.
EVF360
Part A
18 min to complete 5 rounds of:
25 banded hamstring curls
20 alternating KB goblet hold box steps ups
10 double KB front rack box squats
30 sec plate truck driver
Part B
20 min AMRAP:
8 double DB power cleans 50/35 lbs
8 burpees
8 V-ups
-- rest 30 sec between rounds
Note: The goal is to sustain a pace at around 60-70 sec per round. Use the 30 sec reset each time to maintain the working pace throughout the entire workout