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 3
Every 2 min for 6 rounds, perform the following complex for load:
1 deadlift + 2 cleans + 2 hang cleans + 2 split jerks
Note: This complex has 1 deadlift less than last week, but back to 4 cleans total. Aim to lift similar loads to last week.
Conditioning
Open WOD 20.1
10 rounds for time:
8 ground to overheads 95/65 lbs
10 bar facing burpees
Time cap: 15 min
Note: ground to overhead may be clean & jerks or snatches, as desired.
EVF360
Part A
20 min alternating EMOM (4 rounds):
16 double KB lunges
8 double KB push presses
16 double KB deadlifts
8 double KB cleans
12/10 cal ski
Part B
Open WOD 20.1 - DB version
15 min AMRAP:
8 double DB ground to overheads 50/35 lbs
10 burpees
Note: ground to overhead may be clean & jerks or double DB snatches, as desired.