Warm up
2 min cardio of choice, then 2 rounds of:
5 90/90 each way
5 world's greatest stretch each side
5 per side single KB front rack squats
5 per side single KB push presses
Clean & Jerk Complex
Every 2 min for 3 rounds:
2 hang cleans +2 front squats + 1 jerk
-- then, every 2 min for 3 rounds:
2 hang cleans + 1 front squat + 2 jerks
-- then, every 2 min for 3 rounds:
3 hang squat cleans + 2 jerks
Conditioning
4 rounds for time:
8 hang power cleans 95/65 lbs
10 shoulder to overheads 95/65 lbs
12/10 cal row
Time cap: 13 min
EVF360
Part A
Every 4 min for 5 rounds, perform for load and quality:
5 half kneeling double DB shoulder presses, left leg forward
5 half kneeling double DB shoulder presses, right leg forward
100 ft. broad jumps immediately followed with 3 seated box jumps
5 unbroken double Kettlebell cleans AHAP
Note: KB cleans are from the hang.
Part B
15 min AMRAP:
10 alternating single DB cleans 50/35 lbs
5 single DB shoulder to overheads, right arm 50/35 lbs
10 alternating single DB cleans 50/35 lbs
5 single DB shoulder to overheads, left arm 50/35 lbs
10/8 cal row