Warm up
3 rounds
5/side 90-90 transitions
5/side banded lateral monster steps
30 sec dead hang
Front Squat
Every 4 min for 4 rounds
1 set of front squat for max reps at 75% of front squat 1RM
Note: in absence of 1RM, use 95% of your 10RM tested in week 1
Each set should be between 7-10 reps, near or at failure.
Conditioning
For time:
100 wall balls 20/14 lbs
50 hang power cleans 135/95 lbs
25 shoulder to overheads 135/95 lbs
Time cap: 16 min
Note: Each movement should be done in 6-7 sets or less. Adjust the load on the barbell to about 55-60% of your C&J 1RM
EVF360
Part A
15 min to perform 3 sets of each movement, for load and quality:
10 alternating DB renegade rows
10 heels elevated double DB front squats
10 straight arm plate raises
Part B
For time:
18-15-12-9-6-9-12-15-18 reps of:
Wall balls 20/14 lbs
Russian KBS 32/24 kg
Pushups
Time cap: 20 min