Warm up
Row 500m/400m
then:
10 Bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings
Back Squat (20 min)
7x3 at 85%**
** After each set of back squats, perform a set of 40 ft. broad jumps as fast as possible
Warm-up suggestion:
5 reps at 50%
5 reps at 60%
3 reps at 70%
2 reps at 75%
1 rep at 80%
1 rep at 82.5%
Conditioning
2 rounds for max reps:
1 min squat clean thrusters (aka. cluster) at 55% of C&J
-- rest 90 sec
1 min squat clean thrusters (aka. cluster) at 65% of C&J
-- rest 90 sec
1 min squat clean thrusters (aka. cluster) at 75% of C&J
-- rest 90 sec, reset the weight to 55% for the second round
EVF360
Part A
15 min to perform 4-5 rounds for load and quality:
20 alternating KB gorilla rows
20 alternating sandbag bear hug lunges
20 sec wall sit, straight into 40 ft. broad jumps AFAP
Part B
20 min alternating EMOM:
10 double DB front squats 50/35 lbs + 5 burpees
10 double DB thrusters 50/35 lbs + 10 situps
10 double DB hang power cleans 50/35 lbs + 15 air squats
Rest