Warm up
6 min AMRAP:
20 jumping jacks
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 per side KB push presses
Bench Press
4x12
Start around 50% of you estimated 1RM and build up to a heavy set, between 60%-70%
Conditioning
For time:
1,000m run (2 laps around the block)
10 snatches 95/65 lbs
800m run (2x400m course)
8 snatches 115/80 lbs
600m run (400m & the 200m course)
6 snatches 135/95 lbs
400m run
4 snatches 155/105 lbs
200m run
2 snatches 185/125 lbs
Time cap: 20 min
Scaling: Adjust the load to 45%, 55%, 65%, 75%, 85%
EVF360
Part A
15 min to perform 3-4 rounds for load and quality
12 bench presses (DB or barbell)
12 DB pullovers
20 alternating DB plank pull throughs
12 alternating DB renegade rows
Part B
20 min AMRAP:
400m run
20 alternating DB snatches 50/35 lbs
20 alternating single DB thrusters 50/35 lbs