Warm up
4 rounds:
10 cossack squats
10 no pushup burpees
10 alternating box sep ups
10 alternating DB plank pull throughs
Deadlift
Take 20 min to find a 2 reps max deadlift
Suggested build up:
5 reps at 50%
3 reps at 60%
3 reps at 70%
3 reps at 75%
2 reps at 80%
2-3 singles building to ~90%
Then attempt a 2RM.
Use the first 10 min to warm-up to about 80-90% and the last 10 min for attempts.
Conditioning
15 min AMRAP:
5 hang power snatches 95/65 lbs
10 toes to bars
15/12 cal row
Goal: maintain a consistent pace and sets with minimal transition / rest. Toes to bars should be done in 2 sets at most each round, adjust the rep scheme down otherwise.
EVF360
Part A
12 min alternating EMOM:
10 single leg double KB posted RDL - right leg
100 ft. double KB offset carry - Left arm farmer's style, right arm front rack
10 single leg double KB posted RDL - left leg
100 ft. double KB offset carry - Right arm farmer's style, left arm front rack
Part B
Every 5 min for 5 rounds, each for time:
500m/400m row
12 KB snatches 24/16 kg
12 situps
12 KB suitcase deadlift - right side 24/16 kg
12 KB suitcase deadlift - left side 24/16 kg