Warm up
2 rounds:
10 band pull aparts
8 alternating single arm DB hang C&J
6 pull-ups
4 V-ups
Cleans
Every 90 sec for 10 rounds:
1 hang power clean ATK + 1 hang power clean BTK + 1 power clean
Keep the weight between 60-75%, this is technique/positional work
Conditioning
4 rounds for time:
21 pullups
15 burpees over bar
9 thrusters 135/95 lbs
Time cap: 16 min
Scaling options: Adjust the reps to 15 on the pullups and scale to an option that allows for maximum 3 sets each round
The weight on the barbell should allow you to complete each round in 2 sets or less
EVF360
Part A
16 min alternating EMOM:
12 double DB power cleans 50/35 lbs
20 plate Russian twists
12 plate ground to overhead 45/25 lbs
12 single DB box step ups 50/35 lbs
Part B
4 rounds for time:
21 pullups
15 burpees over bar
9 double DB thrusters 50/35 lbs
Time cap: 16 min
Scaling options: Adjust the reps to 15 on the pullups and scale to an option that allows for maximum 3 sets each round