Warm up
3 rounds:
6 empty BB kang squats
8 alternating jumping lunges
10 alternating single leg RDL (empty BB)
Back Squat
Every 2:30 min for 6 rounds:
3 back squats**
** Loads: 80%, 85%, 87.5%, 87.5%, 85%, 80%
Use our most recent or estimated 1RM - See your logs in SugarWOD
Conditioning
15 min alternating EMOM:
12 burpees
12 toes to bars
3 clean an jerks 185/125 lbs
Note: Adjust the load to no more than 70% of 1RM
EVF360
Part A
Every 5 min for 4 rounds, complete, for quality:
40 sec wall sit with DB in front rack hold
10 cal ski erg sprint
20 plate V-ups
10 double KB front rack squats AHAP
Part B
15 min alternating EMOM:
12 burpees
12 toes to bars
12 double DB clean and jerks 50/35 lbs