Warm up
2 rounds:
5/side lateral banded monster walk steps
5 frog hops
5/leg single leg glute bridges
5 tall power cleans
Clean & Jerk
Part A - Hang Power Cleans
3x3 at 75% of your most recent 1RM clean & jerk
Drop and reset between reps - From above the knee
Part B - Power Cleans
3x3 at 75% of your most recent 1RM clean & jerk
Drop and reset between reps
Conditioning
16 min alternating EMOM:
12 hang power cleans 115/80 lbs
12/10 cal ski
12 burpees
12 med ball slams 20/14 lbs
Note: med balls should only be slammed on crash pads, not directly to the ground.
EVF360
Part A
4 rounds for time:
30/24 row
15 wall balls 20/14 lbs
10 double DB floor presses 50/35 lbs
Time cap: 18 min
Part B
16 min alternating EMOM:
12 double DB hang power cleans 50/35 lbs
12/10 cal ski
12 burpees
12 med ball slams 20/14 lbs
Note: med balls should only be slammed on crash pads, not directly to the ground.