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
Every 90 sec for 10 rounds (15 min):
2 clean & jerks
Note: perform each double between 70-80%
Conditioning
Every 90 sec for 3 rounds, rotating through (18 min):
Ski for calories
Bike for calories (assault or Erg)
Row for calories
Single DB devil presses 50/35 lbs
EVF360
Part A
Every 90 sec for 3 rounds, rotating through (18 min):
Ski for calories
Bike for calories (assault or Erg)
Row for calories
Single DB devil presses 50/35 lbs
Part B
6 min AMRAP:
5 pullups
10 air squats
15 American KBS 24/16 kg
20 single unders
-- rest 2 min
6 min AMRAP:
6 burpees
8 alternating single DB clean & jerks 50/35 lbs
10 reverse lunges (bodyweight)