Warm up
3 rounds:
30 sec dead hang
6 power position muscle cleans (empty BB)
6 front squats (empty BB)
6 push presses
Clean & Jerk
20 min to find a new 1RM clean & jerk
Suggested warm-up:
Build up with singles, with the following increments:
Starting at around 50%
60%, 70%, 75%, 80%, 85%, 90%, 92.5%, 95%, attempt 1RM
Conditioning
8 rounds for time:
6 hang power cleans 155/105 lbs
4 shoulder to overhead 155/105 lbs
20 double unders
Time cap: 12 min
Note: scale the weight to 55% of clean & jerks
Goal is sub 10 min
EVF360
Part A
20 min to perform 4 rounds for quality:
8/leg double KB single leg RDL
16 alternating KB goblet box step ups 24/20 in
10 Russian pushups OR 10 pushups + 30sec plank hold
30 sec per side star plank hold
Part B
Every 75 sec for 10 rounds, each round for time:
6 double dumbbell hang power cleans 50/35 lbs
4 double dumbbell shoulder to overhead 50/35 lbs
20 double unders
-- rest the remainder of each interval (which should be 15-20 sec)