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
5x10
Start around 50% of you estimated 1RM and build up to a challenging set. Aim for heavier than last week.
Conditioning
Every 2 min for 4 rounds:
6 clean and jerks 115/80 lbs + 4 wall walks
-- after the 4 rounds, rest 2 min
-- then, every 2 min for 4 rounds:
3 clean and jerks 185/125 lbs + 8 handstand pushups
Note: rest the remainder of each interval
EVF360
Part A
15 min to perform 3-4 rounds for load and quality
10 bench presses (DB or barbell)
10 DB chest flyes
2 Turkish getup per side
6-8 strict toes to bars
Part B
For time:
1,000m/800m row
40 pushups
20 double DB power cleans 50/35 lbs
750m/600m row
30 pushups
15 double DB power cleans 50/35 lbs
500m/400m row
20 pushups
10 double DB power cleans 50/35 lbs
250m/200m row
10 pushups
5 double DB power cleans 50/35 lbs
Time cap: 20 min