Warm up
3 rounds of:
12 alternating single leg V-ups
6 hang cleans
12 alternating shoulder taps
6 shoulder to overheads
**Build up on weight throughout
Barbell cycling & Conditioning
20 min alternating EMOM:
12 thrusters 95/65 lbs
14 single KB snatches 24/16 kg
Max calories row
Rest
Accessory Strength
3 rounds for quality and load:
10 rower pike-ups
10/leg single leg KB RDL
80 ft. per side single KB front rack carry
EVF360
Part A
20 min alternating EMOM:
12 double DB thrusters 40/24 lbs
14 single KB snatches 24/16 kg
Max calories row
Rest
Part B
3 rounds for quality and load:
10 rower pike-ups
10/leg single leg KB RDL
80 ft. per side single KB front rack carry