Warm up
3 rounds:
20 band pullaparts
5 inch worms
10 bent over plate Y raises
5 no pushup burpees
Front Squat
5x1 at 90% of 1RM front squat
Note: Do not max out, this is a preparation for the 1RM Clean & Jerk being tested on Thursday.
Unilateral Overhead Strength Accessory
3 sets per stance side
5 presses in split at 45% of estimated 1RM clean and jerk
Note: perform 3 sets with a stance with right foot forward, and 3 sets with a stance with left foot forward.
Conditioning
12 min AMRAP:
16 alternating DB snatches 50/35 lbs
12 single DB box steps up 50/35 lbs, 24/20 in
8 toes to bars
Goal: <3min per round
EVF360
Part A
4-5 sets of each movement, for load and quality:
5 per arm single KB seated presses
10 dumbbell Yates row
3 Turkish getups per side
10 double KB front rack squats
Part B
12 min AMRAP:
16 alternating DB snatches 50/35 lbs
12 single DB box steps up 50/35 lbs, 24/20 in
8 toes to bars