Warm up
2 min cardio of choice, then 2 rounds of:
15 sec dead hang
5 high hang muscle cleans
5 shoulder presses
5 front squats
5 hang power clean and jerks
Clean & Jerk Complex
Every 2 min for 3 rounds:
3 hang cleans +2 front squats + 1 jerk
-- then, every 2 min for 3 rounds:
3 hang cleans + 1 front squat + 1 jerk
-- then, every 2 min for 3 rounds:
3 hang squat cleans + 1 jerk
Note: Except for the last part, the hang cleans can be any style. Jerks are any style.
Begin around 50% of your 1RM clean and jerks and build up throughout. Aim for about 80% on the last set.
Conditioning
12 min alternating EMOM:
12 wall balls 20/14 lbs
12 handstand pushups
12 box jumps 24/20 in
EVF360
Part A
Every 5 min for 4 rounds, perform for lad and quality:
10 seated DB shoulder presses
50 ft. broad jumps immediately followed with 3 seated box jumps
100 ft. double DB front rack carries
10 unbroken double DB cleans
Part B
12 min alternating EMOM:
12 wall balls 20/14 lbs
12 handstand pushups
12 box jumps 24/20 in