Warm up
3 rounds of:
10 cal ski/row
10 alternating box steps up
10 KB goblet hold good mornings
5 per side world's greatest stretch
Back Squat
5x5**
Work up to a heavy set for the day, in the range of 70-80%
** After each set of back squat, perform 80 ft. of sandbag carry AHAP
Conditioning
For time:
500/400m row
21 toes to bars
21 power cleans 95/65 lbs
500/400m row
15 toes to bars
15 power cleans 135/95 lbs
500/400m row
9 toes to bars
9 power cleans 185/125 lbs
Time cap: 15 min
EVF360
Part A
20 min alternating EMOM:
12 KB goblet squats 24/16 kg
80 double KB front rack carries or sandbag carries
12 box jumps 24/20 in
12 plate ground to overheads 35/25 lbs
40 sec plank hold with forearms on foamroller
Part B
For time:
500/400m row
21 toes to bars
21 double DB power cleans 50/35 lbs
500/400m row
15 toes to bars
15 double DB power cleans 50/35 lbs
500/400m row
9 toes to bars
9 double DB power cleans 50/35 lbs
Time cap: 13 min