Warm up
400m run, then 2 rounds of:
2 inch worms with pushups
5 strict hang clean pulls
5 power position muscle cleans
5 push presses
5 split jerks
Split Jerks
5x3, from the rack, starting at 65% and building
Conditioning
Every 4 min, for 4 rounds, each for time:
15 toes to bars
XX squat clean & jerks - see weight in notes
Round 1: 12 reps at 60%
Round 2: 9 reps at 70%
Round 3: 7 reps at 80%
Round 4: 3 reps at 90%
Note: you should be able to complete a set of 20 UB toes to bars to complete this workout Rx, otherwise, adjust down the reps to 10 toes to bars each round.
EVF360
Part A
4 min EMOM (both movements in the same minute):
8 burpees over DBs
6 DB shoulder presses 35/25 lbs
-- rest 2 min, then
4 min EMOM (both movements in the same minute):
8 burpees over DBs
6 DB push presses 50/35 lbs
-- rest 2 min, then
4 min EMOM (both movements in the same minute):
8 burpees over DBs
6 DB push jerks 50/35 lbs
Part B
5 rounds of 2:30min AMReps, 1 min rest between rounds:
12 box jumps over 24/20 in
12 burpees
Max double DB clean and jerks in the remaining time 50/35 lbs
Note: box jumps and burpees caped at 1'45" each round, leaving at least 45 sec of weightlifting.