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
3x4, building to a challenging set for the day
Strength Part B - Power Clean & Split Jerks
3 sets of 1 power clean + 5 split jerks at 70-75%
Conditioning
12 min AMRAP:
8 box jumps 24/20 in
4 bar muscle ups
2 power cleans 185/125 lbs
EVF360
Part A
18 min to perform 4-5 rounds of:
8 DB bench presses
8 seated med ball throws for height
12 alternating DB renegade rows
8 seated DB Arnold presses
Part B
12 min AMRAP:
8 box jumps 24/20 in
8 pullups
8 double DB power cleans 50/35 lbs