Warm up
2 min cardio, then 3 rounds of:
10 90/90 mobility moves
5 per side thoracic cage extensions
10 alternating jumping lunges
5 empty bar front squats
Clean & Jerks
Part A (~7-8 min)
Paused muscle clean & push jerks - 4x3 with 2 sec pause below the knee in each rep.
Part B
Power clean & jerks - 3x3
~50%, keep sound mechanics with maximum bar speed with a ligth load. Drop and reset between reps.
Conditioning
20 min AMRAP:
3 clean and jerks 135/95 lbs
6 lateral burpees over bar
12 toes to bars
-- rest 1 min after each round
Note: each round is expected to take 60-75 sec. This ~1:1 work/rest ratio is intended to support fast working rounds with short and smooth transitions. Scale the toes to bars to leg/knee raises, and adjust the reps to allow to complete each round in 2 sets or less.
EVF360
Part A
15 min to perform 4-5 rounds of:
10 KB deadlifts jumps
10 double DB Z-presses
20 KB gorilla rows
Part B
20 min AMRAP:
3 double KB clean and jerks 16/12 kg
6 burpees over KBs
12 toes to bars
-- rest 1 min after each round
Note: each round is expected to take 60-75 sec. This ~1:1 work/rest ratio is intended to support fast working rounds with short and smooth transitions. Scale the toes to bars to leg/knee raises, and adjust the reps to allow to complete each round in 2 sets or less.