Warm up
2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 bent over straight arm plate Y-raises
10 alternating cossack squats
Then, 1 min of ski, bike or row
Then barbell warm up
Clean & Jerk Complex - Week 1
Every 2 min for 6 rounds, perform the following complex for load:
2 deadlifts + 2 cleans + 2 hang cleans + 2 split jerks
Note: Begin at around 60% of your 1RM clean and jerk
Conditioning
4 rounds for max reps, 1 min per station, alternating between:
Box jumps 24/20 in
45 sec of max calories ski erg
American KBS 24/16 kg
Pullups
Rest
Note: Allow for 10 sec of transition within the minute.
EVF360
Part A
Starting every 5 min for 3 intervals (15 min total), complete for time:
2 rounds of:
10 double DB hang squat cleans 50/35 lbs
10 double DB push jerks 50/35 lbs
10 double DB front rack lunges 50/35 lbs (5 per leg)
10 burpees
-- rest the remainder of the interval
Part B
4 rounds for max reps, 1 min per station, alternating between:
Box jumps 24/20 in
45 sec of max calories ski erg
American KBS 24/16 kg
Pullups
Rest
Note: Allow for 10 sec of transition within the minute.