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: 6x4 at 80%
Conditioning
14 min AMRAP:
14/11 cal row
14 alternating DB snatches 50/35 lbs
14 single DB overhead lunges 50/35 lbs
Note: switch arm as desired on the overhead lunges.
Scaling: the goal is to maintain a pace of 3 min per round or less. DB snatches should be mostly unbroken. Adjus thte load and/or reps to maintain challenging sets across, with minimal break within each movement.
EVF360
Part A
20 min alternating EMOM:
Odd: 10/8 cal row + max KB goblet squats in remaining time 24/16 kg
Even: rest
Part B
14 min AMRAP:
14/11 cal row
14 alternating DB snatches 50/35 lbs
14 single DB overhead lunges 50/35 lbs
Note: switch arm as desired on the overhead lunges.
Scaling: the goal is to maintain a pace of 3 min per round or less. DB snatches should be mostly unbroken. Adjus thte load and/or reps to maintain challenging sets across, with minimal break within each movement.