Warm up
2 rounds:
20 banded face pulls
20 A-frame toe-touches
10 cal row
5 broad jumps
5 per arm KB push jerks
Jerks & Overhead Strength
A - Push jerks
4x4, building to a heavy set of 4 push jerks for the day
B - Split jerks
4x1, building to about 75-80% of 1RM
Conditioning
3 rounds for time:
40 overhead plate lunge steps 45/25 lbs
25 clean and jerks 95/65 lbs
10 double DB burpee deadlifts 50/35 lbs
Time cap: 16 min
Accessory (Time permitting or performed after class)
3 sets:
10 seated DB front raises
10 DB pullovers
EVF360
Part A
18 min to perform 4-5 rounds of:
8 half kneeling single arm DB presses per side
16 alternating plank DB pull throughs
100 ft. double DB overhead carries
Part B
3 rounds for time:
40 overhead plate lunge steps 45/25 lbs
25 plate ground to overheads 45/25 lbs
10 double DB burpee deadlifts 50/35 lbs
Time cap: 16 min