Warm up
3 rounds of:
5 cal ski/row
20 sec dead hang
10 KB goblet hold good mornings
5 empty barbell tempo front squats
Tempo Front Squat
Tempo 33X1: 7x3 at 77.5%
-- Perform a total of 3 sets of 100 ft. double KB front rack lunges. These may be done after all front squat sets are completed, or between some of the sets.
Conditioning
For time:
20 power snatches 95/65 lbs
5 burpees
15 power snatches 115/80 lbs
10 burpees
10 power snatches 135/95 lbs
5 burpees
5 power snatches 155/105 lbs
Time cap: 14 min
EVF360
Part A
2 rounds for time:
8 DB complexes 50/35 lbs
10 burpees
6 DB complexes 50/35 lbs
15 burpees
4 DB complexes 50/35 lbs
20 burpees
Time cap: 22 min
Note: 1 DB complex = 1 double DB snatch + 2 double DB front squats + 3 double DB thrusters
Part B
15 min to perform 4 rounds of the following for load and quality:
6 double KB Bulgarian split squats per leg
100 ft. double KB front rack carries
30 sec KB front rack marches