Warm up
6 min AMRAP:
8 alternating high box step ups 30/24 in
10 empty BB front rack lunge steps
12 empty BB push jerks
Front Squat
Every 4 min for 4 rounds
1 set of front squat for max reps at 80% of front squat 1RM
Note: in absence of 1RM, use 100% of your 10RM tested in week 1
Each set should be between 6-10 reps, near or at failure.
Conditioning
5 rounds for time:
5 power cleans 135/95 lbs
10 pullups
5 hang power cleans 135/95 lbs
10 pushups
5 front squats 135/95 lbs
Time cap: 16 min
EVF360
Part A
15 min alternating EMOM :
10 double KB front squats AHAP
12/10 cal row
5 per side seated lateral med ball side toss 20/14 lbs
Part B
For time:
30/24 cal row
30 wall balls 20/14 lbs, 10/9 ft.
30 pushups
-- rest 1 min
30/24 cal row
30 wall balls 20/14 lbs, 10/9 ft.
30 pullups
-- rest 1 min
30/24 cal row
30 pullups
30 pushups
Time cap: 18 min