Warm up
Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
20 sec dead hang
10 alternating cossack squats
10 DB z-presses (light)
5 muscle cleans
Touch & Go Clean & Jerks
Take 15 min to find a 3RM TnG clean and jerk
Both the clean and the jerk can be any style (power, squat, split, push jerk)
Conditioning
5 rounds for time:
5 wall walks
10 KB snatches, right arm 24/16 kg
10 KB snatches, left arm 24/16 kg
20 box jumps over 24/20 in
Time cap: 20 min
EVF360
Part A
4 rounds for load and quality:
Max rep reps DB bench presses (see notes)
Max reps double DB power cleans (see notes)
40 ft. per side single leg broad jumps in as few jumps as possible
Note: Pick a load to allow for a max set of 12-15 reps. The set is complete when you put the dumbbells to rest on the ground
Part B
5 rounds for time:
5 wall walks
10 KB snatches, right arm 24/16 kg
10 KB snatches, left arm 24/16 kg
20 box jumps over 24/20 in
Time cap: 20 min