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
Every 2:30min for 4 rounds, perform:
3 at 81% of 1RM front squat
3 box drop jumps for height
Lunges
3 sets per leg of:
8 DB Bulgarian split squats (Farmer's style)
Conditioning
3 rounds for time:
200m run
15 box jump overs 24/20 in
9 double DB thrusters 50/35 lbs
Time cap: 10 min
Note: This conditioning is a sprint, move and transition with intent with intent.
EVF360
Part A
4 rounds for load and quality:
8 double KB front squats
8 per leg DB Bulgarian split squats (Farmer's style)
4 box drop jumps for height
50 ft. broad jumps in as few jumps as possible
Part B
3 rounds for time:
200m run
15 box jump overs 24/20 in
9 double DB thrusters 50/35 lbs
Time cap: 10 min
Note: This conditioning is a sprint, move and transition with intent with intent.