Warm up
3 rounds:
20 band pullaparts
5 inch worms
20 sec handstand hold
5 no pushup burpees
Pause Bench Press
5x5, building up throughout the 5 sets.
Start around 60%. 1 sec pause at the chest for each rep.
Conditioning
For time:
10 burpees over bar
10 clean & jerks 155/105 lbs
20 box jumps over 24/20 in
20 V–ups
40 single DB shoulder to overheads 50/35 lbs
20 V–ups
20 box jumps over 24/20 in
10 clean & jerks 155/105 lbs
10 burpees over bar
Time cap: 18 min
EVF360
Part A
4 sets for load and quality:
10 single DB bench presses per arm
10 DB pullovers
10 single DB bent over row per side
Part B
For time:
10 burpees over bar
10 double KB clean & jerks 24/16 kg
20 box jumps over 24/20 in
20 V–ups
40 single DB shoulder to overheads 50/35 lbs
20 V–ups
20 box jumps over 24/20 in
10 double KB clean & jerks 24/16 kg
10 burpees over bar
Time cap: 18 min