Warm up
3 rounds, adding small warm-up load throughout:
200m row/ski
5 muscle cleans
5 front squats
5 strict presses
5 power cleans
5 push presses
Strength Part A - Shoulder Press
3x5, building to a challenging set for the day
Strength Part B - Power Clean & Jerks
5x3 at 75%
Reps need not be TnG
Conditioning
5 min EMOM (both movements in the same minute)
8 burpees over bar + 6 strict presses 95/65 lbs
-- rest 2 min, then
4 min EMOM (both movements in the same minute)
8 burpees over bar + 5 push presses 115/75 lbs
-- rest 1 min, then
3 min EMOM (both movements in the same minute)
8 burpees over bar + 4 clean and jerks 115/75 lbs
EVF360
Part A
18 min to complete 4-5 rounds of the following, for max load:
10/side half kneeling bottom up KB presses
2 Turkish getups per arm
10 unbroken double KB push presses
10 alternating jumping lunges
Part B
5 min EMOM (both movements in the same minute)
8 burpees over bar + 8 double DB shoulder presses 35/25 lbs
-- rest 2 min, then
4 min EMOM (both movements in the same minute)
8 burpees over bar + 8 double DB push presses 35/25 lbs
-- rest 1 min, then
3 min EMOM (both movements in the same minute)
8 burpees over bar + 8 double DB clean and jerks 35/25 lbs