Warm up
2 rounds:
20 banded face pulls
20 A-frame toe-touches
10 cal row
5 broad jumps
5 per arm KB push jerks
Clean & Jerks
Part A - 4x2 at 85% across
Drop and reset between reps
Part B - 2x1 at 90%
Aerobic Capacity
Starting a station every 2 min, for 2 rounds at each station, rotating through:
28/23 cal row
28/23 cal ski
28 wall balls 20/14 lbs
20 alternating single DB clean and jerks 50/35 lbs
EVF360
Part A
Every 2:30 min for 4 rounds:
50 ft. broad jumps
10 lateral box jumps over 24/20 in
50 ft. broad jumps
10 box jumps 30/24 in
Max American KBS in the remaining time 24/16 kg
-- rest 90 sec between rounds
Part B
Starting a station every 2 min, for 2 rounds at each station, rotating through:
28/23 cal row
28/23 cal ski
28 wall balls 20/14 lbs
20 alternating single DB clean and jerks 50/35 lbs