Warm up
400m run, then 2 rounds of:
2 inch worms with pushups
5 power position clean pulls
5 power position muscle cleans
5 push presses
5 hang clean and split jerks
Clean & Jerks
Take 10 min to work up to a heavy power clean
-- Then, take 10 min to work up to a heavy split jerk from the rack
Conditioning
In teams of 2, 2 rounds of 2 min at each station, for max reps, rotating through the stations:
Max distance sled push 200/150 lbs (in addition to the sled weight)
Ski erg calories
Alternating DB snatches 50/35 lbs
Strict weighted hanging knee raises 35/25 lbs
Note: Share equipment as a team at each station, one person working at a time.
EVF360
Part A
For time:
5-10-15-20-25 Double DB power cleans 50/35 lbs
50-40-30-20-10 ab-mat situps
Time cap: 15 min
Part B
In teams of 2, 2 rounds of 2 min at each station, for max reps, rotating through the stations:
Max distance sled push 200/150 lbs (in addition to the sled weight)
Ski erg calories
Alternating DB snatches 50/35 lbs
Alternating DB renegade rows 50/35 lbs
Note: Share equipment as a team at each station, one person working at a time.