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 6 rounds:
3 hang power cleans BTK
Keep the weight between 60-75%, this is technique/positional work
Conditioning
For time:
12 bar muscle ups
8 cleans 185/135 lbs
4 wall walks
-- rest 1 min
4 bar muscle ups
12 cleans 185/135 lbs
8 wall walks
-- rest 1 min
8 bar muscle ups
4 cleans 185/135 lbs
12 wall walks
Time cap: 24 min
Note: This workout is designed to force athletes strategizing on how to approach different rep schemes efficiently. If no bar muscle ups, double the volume and do Chest to bar pullups. The load on the bar should not allow for extended touch and go. Adjust to about 75% of 1RM.
EVF360
Part A
12 min alternating EMOM (4 rounds):
12 double DB front squats 50/35 lbs
16 alternating single DB clean & jerks 50/35 lbs
20 abmat situps
Part B
7 min AMRAP with buy-in:
Buy-in: 500m/400m row, then AMRAP:
8 pullups
4 wall walks
-- rest 1 min, then:
7 min AMRAP with buy-in:
Buy-in: 500m/400m row, then AMRAP:
4 pullups
8 wall walks
-- rest 1 min, then:
7 min AMRAP with buy-in:
Buy-in: 500m/400m row, then AMRAP:
4 alternating DB renegade rows 50/35 lbs
8 right arm overhead DB lunge steps 50/35 lbs
8 left arm overhead DB lunge steps 50/35 lbs