Warm up
2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 alternating cossack squats (assisted with rig if needed)
10 squat jumps
Then, 1 min of ski, bike or row
Then barbell warm up
Clean & Clean Pulls
Part A - 3 sets of 3 paused muscle cleans - 1 sec pause above the knee
Part B - 5 sets of 3 paused power cleans - 1 sec pause above the knee
Part C - 3 sets of 5 clean high pulls at around 80% of 1RM
Conditioning
For time:
21 deadlifts 225/155 lbs
42/34 cal row
15 deadlifts 225/155 lbs
30/24 cal row
9 deadlifts 225/155 lbs
18/14 cal row
Time cap: 10 min
Note: Scale the load to be able to do the deadlifts in 2 sets or less each round
EVF360
Part A
Every 3:00 min for 6 rounds, each for time:
20 weighted alternating jumping lunges (DBs held farmer's style optional)
20 KB Russian twists
10 double DB power cleans
20 KB plank pull throughs
Part B
10 min AMRAP ladder:
5-10-15-20-... double DB deadlifts 50/35 lbs
10-20-30-40-... cal row
Note: athletes slower on the rower should perform 8-16-24-32-... cal. Keep adding reps to each round until the time is up.