Warm up
2 rounds:
5 fire hydrants per side
5 high box step ups per side
5 cal ski erg
5 inch worms with push-up
Clean
Part A - Hang Power Cleans
3x3 at 80% of your most recent 1RM clean & jerj
Drop and reset between reps - From below the knee
Part B - Cleans
3 sets of [2 power cleans + 1 squat clean] at 80% of your most recent 1RM clean & jerk
Drop and reset between reps
Conditioning
Every 3 min for 4 rounds, for max reps:
200m run
15 box jumps 24/20 in
Max alternating DB snatches in the remaining time 50/35 lbs
-- Rest 1 min between rounds
EVF360
Part A
For time:
6-9-12-15-18-21
Cal row
Double DBs power cleans 50/35 lbs
Time cap: 16 min
Part B
Every 3 min for 4 rounds, for max reps:
200m run
15 box jumps 24/20 in
Max alternating DB snatches in the remaining time 50/35 lbs
-- Rest 1 min between rounds