Warm up
3 rounds of:
10 banded shoulder dislocates / passthroughs
10 scap pushups
200m row
10 empty-bar strict press
Strict Press & Push Press
Part A - Strict press 6x3 building to a heavy set
Part B - Push press 4x3 building to a heavy set, starting around 75% of your most recent clean & jerk max (9/4/2025)
Conditioning
4 rounds for time:
200m run
10 burpees
5 power snatches 115/80 lbs
Time cap: 16 min
EVF360
Part A
4 rounds for load and quality:
30 KB front rack march steps
12 alternating single arm push presses (hold other DB in front rack - 6 per arm)
6 KB Turkish situps per side
20 alternating single leg V-ups
Time cap: 16 min
Part B
4 rounds for time:
200m run
10 burpees
10 alternating DB snatches 50/35 lbs
Time cap: 16 min