Warm up
3 rounds:
5 per arm thoracic rotations in squat
5 hang clean & jerks with an empty barbell
5 pause front squats with an empty barbell
Clean & Jerks
Clean & jerks from 12" blocks
3x3 at 60% across
Drop and reset between reps
Clean & jerks from 6" blocks
3x3 at 60% across
Drop and reset between reps
Note: stack up crash pads and add a playground mat for bar stability. Each pad is 6"
Aerobic Capacity
Every 6 min for 3 rounds:
400m run
30/24 cal row
20 burpees
10 American KBS 24/16 kg
EVF360
Part A
16 min alternating EMOM:
12 alternating Cossack squats (goblet hold if weighted)
30 bicycle crunches
12 double DB shoulder to overheads 50/35 lbs
50 ft. broad jumps in as few jumps as possible
Part B
Every 6 min for 3 rounds:
400m run
30/24 cal row
20 burpees
10 American KBS 24/16 kg