Warm up
2 rounds of:
1 min cardio of choice
5 high hang muscle cleans
5 shoulder presses
5 front squats
5 hang power clean and jerks
Clean & Jerk
20 min EMOM:
1 clean & jerk
Note: build up throughout for sound and clean execution, but do not exceed 80%
Conditioning
10 min alternating EMOM:
12 burpees
12/10 cal row
EVF360
Part A
Every 4 min for 4 rounds:
10 burpees
12 Russian KBS 24/16 kg
14 V-ups
16 plate ground to overheads 25/15 lbs
Part B
6 rounds of 2 min AMRAP, 1 min off between:
6 alternating DB snatches 50/35 lbs
12 DB Russian twists
12/10 cal row
-- pick up where you left off on each interval