Warm up
3 rounds:
10 cal row
10 box step ups
5 bootstrap squats
5 tempo front squats (light)
Front Squat
5x3
Work up to a heavy set for the day, in the range of 75-85%
Conditioning
4 rounds for time:
9 clean and jerks 155/105 lbs
15 burpees over the bar
21 toes to bars
Time cap: 17 min
Scaling: Adjust the load to be able to perform sets of 3-4 on the clean and jerks. Toes to bars should be done in sets of 5-7. Scale the volume accordingly to perform each round in about 3-4 sets.
EVF360
Part A
4 rounds for quality and load:
12 weighted single leg glute bridges per side
12 alternating double DB front rack box step ups
30 sec dead hang
Time cap: 18 min
Part B
Every 3 min for 4 rounds, rest 1 min between rounds:
16 alternating single DB hang clusters 50/35 lbs
12 toes to bars / V-ups
Max cal row in the remaining time of the interval