Warm up
6 min AMRAP:
20 band pullaparts
10 groiners
5 hang clusters
Clean & Jerks
5 sets of 3-position clean & jerks complex at 50%
The 3-position C&J complex is: 1 hang clean and jerk from above the knee + 1 hang clean and jerk from below the knee + 1 clean and jerk
Aerobic Capacity
20 min AMRAP:
400m run
20/16 cal row
10 push presses 75/55 lbs
Goal: Maintain consistent pace throughout, aiming for 3:30-4min per round
EVF360
Part A
5 sets for load:
10 KB goblet squats
20 DB seesaw shoulder presses (10 per arm)
Part B
20 min AMRAP:
400m run
20/16 cal row
10 push ups
Goal: Maintain consistent pace throughout, aiming for 3:30-4min per round