Warm up
Row 2 min , increasing pace
then, 2 rounds of:
10 bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings
Then, build up your starting back squat weight
Back Squat
Calculate a reference weight which is 105% of your recent 2RM back squat from the previous cycle. Using this as the reference, perform:
5 back squats at 65% of the reference weight
5 back squats at 75% of the reference weight
Max reps back squats at 85% of the reference weight
Note: the last set should be to failure, i.e. when form breaks up or when you cannot stand up anymore. 2 spotters required for the last set.
Workout Primer
Build up to your workout weight, then perform a trial run of 3-2-1 reps of cleans and ring dip scaling option.
Ring dip scaling: Box dips with/without feet support, or banded ring dips
Benchmark
"Elizabeth"
For time, 21-15-9 reps of:
Cleans 135/95 lbs
Ring dips
Time cap: 12 min
Note: Power or squat cleans are allowed.
EVF360
Part A
16 min to perform 4 rounds of the following for load and speed:
10 unbroken "heavy" wall balls
10 double KB front rack squats
10 double KB split squats per side (2 KBs held farmer's style)
100 ft. double KB front rack carry
Note: Use a weight for the wall ball that allows for unbroken sets hitting the target height each rep, but which will challenge you.
Part B
3 rounds of 4 min AMRAP, with 2 min rest between:
5 double DB cleans 50/35 lbs
10/8 cal row
15 double DB floor presses 50/35 lbs
Note: Pick up where you left off each AMRAP.